CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Power Snatch (3×2 65%) Snatch Pull (3×3 75%) Overhead Squat (3×3 65%) Metcon Heavy Dirty Thirty (Time) For time: For Time: 30 Box Jumps (30/24″) 30 C2B Pull-ups 30 KB Swings (32/24kg) 30 Front Squats (135/95#) 30 T2B 30 Push Press (135/95#) 30 Power Cleans (135/95#) 30 …
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) Teams of 3: AMRAP x 25min: 100 Cal Row, 50 Thrusters (95/65) 100 Cal Row, 50 Thrusters (135/95) 100 Cal Row, 50 Thrusters (155/105) 100 Cal Row, Max Thrusters (185/135) Scaled (75/55), (95/65), (115/85), (135/105) Metcon Metcon (10 Rounds for reps) EMOMx10: 8 …
CrossFit Allegiance – Regional Athletes View Public Whiteboard Weightlifting 1. Snatch 65%/3 70%/3 75%/3 80%/2 85%/1 90%/1 (80%/1)3 2. Clean & Jerk 65%/2+1 70%/2+1 75%/2+1 80%/2 85%/1 90%/1 (80%/1)3 3. Back Squat (83%/3)8 Skill 4 RFT: 50′ Handstand Walk 16-12-8-4 Pistols
CrossFit Allegiance – CrossFit For those of you that have not signed up for our “Battle Of The Lake” Feb. 11th Please sign up soon. The link is below: http://www.unbrokenseries.com/battlelake So far we have 12 teams signed up. View Public Whiteboard Weightlifting Clean and Jerk (3×1 80%) 65% (2 c + 1 J) 70% (2 …
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) 5 Rounds: 7 Deadlifts (185/125#) 25 Air Squats 7 Push-ups ADV RX: DL (275/185#) HSPU in place of Push-ups
CrossFit Allegiance – Regional Athletes View Public Whiteboard Weightlifting Clean & Jerk 60%/3+1 65%/3+1 70%/3+1 75%/3+1 (80%/3+1)2 Metcon Metcon (Time) 3 Legless Rope Climbs w/ weight vest (20/14#) Rest 2:00 3 Legless Rope Climbs w/ weight vest (20/14#) Rest 2:00 3 Legless Rope Climbs w/ weight vest (20/14#)
CrossFit Allegiance – CrossFit Happy Birthday Amanda Mendez! View Public Whiteboard Weightlifting Front Squat (1×5 70%, 3×5 75%) Metcon Full Circle (Time) Partner WOD Cash in 3,000m Row 2 Rounds: 200 DU 70 T2B 70 OHS 95/65# *Split Reps
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Wise Men (3 Rounds for reps) “Wise Men” AMRAP 3: Macho Man (135/95#) Rest 3:00 AMRAP 3: Macho Man (155/105#) Rest 3:00 AMRAP 3: Macho Man (185/135#) *1 Macho Man Complex = 3 Power Cleans, 3 Front Squats, 3 Push Jerks Gymnastics HSPU Choose one of the …
CrossFit Allegiance – Regional Athletes View Public Whiteboard Weightlifting Snatch 60%/3 65%/3 70%/3 75%/3 (80%/3)2 Metcon Muscle-ups
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Back Squat (70% 1×8 75% 1×8 78% 1×8) Metcon (Time) 4RFT: 21 Wallballs (20/14#) 18 Hang Power Snatches (75/55#) 15 Bar Facing Burpees 12 C2B PU
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