CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Back Squat 3 Reps @ 70%, 1 Rep @ 75% 3 Reps @ 75%, 1 Rep @ 80% 3 Reps @ 80%, 1 Rep @ 85% rest 2-3:00 min Following our single at 85%, make a judgement call to attempt 1 rep. Metcon Metcon (Time) 3 Rounds: […]
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Teams of 3, with a 30:00 Time Cap: For Time: 800m Run 75 Box Jumps 50 Clean and Jerks 15 Rope Climbs 50 Clean and Jerks 75 Box Jumps 800m Run ADV RX Barbell – 155/105 RX Barbell – 135/95
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Hang Power Snatch (Every 1:30 x 7:) 1 Snatch Pull 1 Low Hang Power Snatch Set #1 – 65% Set #2 – 70% Sets #3-7 (5 Sets) – Build to a heavy rep. Snatch Pull – Arms stay long and loose. Finish with a big shrug at
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) 21 Sit-ups 200m Run 18 Sit-ups 200m Run 15 Sit-ups 12 T2B 200m Row 9 T2B 200m Row 6 T2B Conditioning Metcon (Time) 2 rounds 400m Run Rest the time it takes you
CrossFit Allegiance – CrossFit View Public Whiteboard Gymnastics Metcon (Time) ADV RX 12 Sets for Time: 40% of Max Strict HSPU RX DB Push Press 12×5 (50/35) Last week, we completed 10 sets at 40%. This is our final week of this progression, we’ll bring our total set count back up to 12, at 40%.
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Deadlift 6 Sets of 2 Deficit Deadlift of 3″ Start in the 50-55% range, and finish in the area of 65-70%. Metcon Metcon (Time) 3 Rounds: 500 Meter Row 12 Burpees 100m Farmers Carry (32/24kg)
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Back Squat On the Minute x 9: 1 Pausing Back Squat 1 Back Squat Sets #1+2+3 – 60% Sets #4+5+6 – 66% Sets #7+8+9 – 72% Metcon Metcon (Time) For Time: 50 Strict Pull-Ups *Every break, complete 5 Strict Ring Dips 10 minute time cap Metcon (AMRAP
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Teams of 3, with a 25:00 Time Cap: 180/120 Cal Bike … Directly into: 3 Rounds: 48 T2B 48 Box Jumps (24″/20″) 48 Power Snatches Round 1 Barbell – 95/65 Round 2 Barbell – 115/85 Round 3 Barbell – 135/95
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Bane (Time) Bane For Time: 40 Kipping Handstand Pushups 20 Ring Muscle-Ups 10 Rounds of “Macho Man” 1 Round of “Macho Man”: 3 Power Cleans + 3 Front Squats + 3 Jerks ADV RX 185/135 RX 165/115Scaling options: HSPU = DB Push Press 35/20# MU = 20
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Team of 3: 60 Cal Row, 200m Run, 100 Cal Bike 105 Cal Row, 200m Run, 105 Cal Bike 100 Cal Row, 200m Run, 60 Cal Bike