CrossFit Allegiance – CrossFit View Public Whiteboard Gymnastics Metcon (Time) 10 Sets for Time: 40% of Max Strict HSPU Last week, we completed 12 sets at 30%. This week, we are transitioning towards 40% of our max handstand pushups, but reducing back to 10 sets. So that we can compare times previous weeks. Today – […]
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Power Clean Primer 5 Sets: 1 Hang Clean High Pull 1 Low-Hang Power Clean –then– Every 1:30 x 5: 1 Hang Power Clean 1 Power Clean Athletes Notes: On our clean primer, we have five sets of a hang clean high pull paired with low-hang power clean.
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Back Squat On the 2:00 x 6 0:00 3 reps 79% 2:00 1 rep 89% 4:00 3 reps 82% 6:00 1 rep 92% 8:00 3 reps 85% 10:00 1 rep 95% Week 3 Of back squat progression. Increasing weight by 2% Metcon Metcon (Weight) “On the 2:00”
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Adderall (AMRAP – Reps) With a running clock: 0:00-10:00 1 Mile Run Max Clean & Jerks (135/95#) 10:00-13:00-REST 13:00-20:00 800m Run Max Power Snatch (115/80#) 20:00-23:00-REST 23:00-27:00 400m Run Max Thrusters (95/65#)1 mile is straight across the grass to the side road without cutting in front of
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Front Squat (5×5 climbing) Alternating OTM x 10 (5 Rounds) Odd – 5 Weighted Pull-Ups Even – 5 Front Squats *Pull-up weight in notes Metcon Metcon (Time) Partner WOD 5 Rounds: 30/20 Calorie Bike 20 Burpees
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD 4 Rounds 40/30 Cal Row 40/30 Cal Bike 200m Run 10 D-ball Squat Cleans 60/40 Split reps, one rower, run together RX 40/30# D-ball
CrossFit Allegiance – CrossFit View Public Whiteboard Gymnastics Metcon (Time) ADV RX 12 Sets for Time: 30% of Max Strict HSPU RX DB Strict Press 12×5 (55/35) *Same # or reps just 2 more sets from last week Weightlifting Push Jerk 5 Sets of 2: Pausing Push Jerk 1s Pause in Dip, and Catch -then-
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD Cash-in 100 Cal Bike -then- 100 AbMat SU, 20 Deadlifts, 200m Farmers Carry 80 AbMat SU, 16 Deadlifts, 200m Farmers Carry 60 AbMat SU, 12 Deadlifts, 200m Farmers Carry 40 AbMat SU, 8 Deadlifts, 200m Farmers Carry 20 AbMat SU, 4 Deadlifts, 200m
CrossFit Allegiance – CrossFit Memorial Day is the holiday set aside to pay tribute to those who died serving in the military. View Public Whiteboard Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD For Time: 42 Hang Snatches, 200m Run 42 OHS, 200m Run 30 Hang Snatches, 200m Run 30 OHS, 200m Run 18 Hang Snatches, 200m Run 18 OHS, 200m Run ADV Rx- 95/65 RX – 75/55