CrossFit Allegiance – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds: 15 Air Squats with a 10-15# plate out in front 15 Reverse Lunges (no plate) :30 sec Clam shell Side Plank on both sides 15 Single leg bridges -then- Barbell warm-up Weightlifting Jerk (10×3 add 5-10# from last week (which was 65%)) […]
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Team of 3 For Time: 100 HSPU 100 Cleans 155/105 -then- 5 Rounds 60/45 Cal Row 30 Burpees 150 DU RX 135/95
CrossFit Allegiance – CrossFit Happy 40th Jennifer T! View Public Whiteboard Weightlifting Overhead Squat Pausing Overhead Squat Build to a Heavy Set of 2 Pause for 3 seconds in the bottom of each repetition. Off the rack Metcon Metcon (Time) 4 Rounds For Time: 16/12 Cal Row 10 T2B 10 Single arm Overhead Dumbell Lunge
CrossFit Allegiance – CrossFit Happy Birthday Karina and Todd M! View Public Whiteboard Metcon Metcon (Time) ADV RX (D-Ball 60/40) Partner WOD 4 Rounds: 400m Run with D-ball 20 D-ball shoulder toss 30 Walking lunges with D-ball on shoulder 20 AbMat sit-ups with D-ball RX (D-ball 40/30)
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (3 Rounds for reps) ADV RX 3 Rounds MIn 1: 15 Deadlifts (225/155) Rest 1 min Min 2: 10 C2B Rest 1 min MIn 3: 18/12 Cal Bike Rest 1 min Min 4: 18/12 Cal Row Rest 1 Min RX 155/105 and Pull-ups
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Back Squat All Sets completed “On the 2:00” 6 Reps @ 72% 4 Reps @ 77% 2 Reps @ 82% 6 Reps @ 74% 4 Reps @ 79% 2 Reps @ 84% 6 Reps @ 76% 4 Reps @ 81% 2 Reps @ 86% Metcon Metcon (Time)
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting wk1: Jerk (10×3 65%) We are starting a 5-6 week strength program. I am listing it as Jerk so you can choose Split or Push but should also log it under whichever movement you choose so you have the data saved. This week we will start at
CrossFit Allegiance – CrossFit Happy Birthday John! View Public Whiteboard Metcon Metcon (Time) ADV RX Teams of 3 For Time (30 Minute Time Cap): 250 Clean and Jerks* *On the 0:00, 5:00, 10:00, 15:00, 20:00: 45/30 Calorie Row 30 Toes to Bar Weight Climbs Every 50 reps: Weight 1 – 95/65 Weight 2 – 115/80
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Floor Press (Build to a heavy set of 7) Metcon Metcon (AMRAP – Rounds and Reps) ADV RX AMRAP x 15 20 KBS (24/16kg) 20 Wallballs (20/14#) 15 Deadlifts (225/155) RX AMRAP 15: 20 KBS (24/16kg) 20 Wallballs (20/14#) 15 Deadlifts (155/105)
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Partner rowboat (Time) Partner WOD 3RFT: 500m Row 400m Run Rest 3:00 between rounds Partner A starts on the row while partner B starts on the run then switch. One round is complete once both run and row. The 3:00 rest starts when the last person finishes.Non