CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Push Press 2×5 2×4 2×3 Aim to build throughout all six sets. Finish with a moderate to heavy set of 3. Metcon Metcon (Time) Partner For Time 3 Rounds: 60/50 Cal Row 50 WB (20/14) 40 DB Hang Clean and Jerks (50/35) Split reps as needed
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Deadlift (Repeat from last week) 5 Reps @ 80% 1 Reps @ 86% 5 Reps @ 83% 1 Reps @ 89% 5 Reps @ 86% 1 Rep @ 92% Metcon Metcon (Time) For Time 4 Rounds: 30 Sit-ups 15 Burpee Box Jumps 200m Run
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Metcon Back Squat (4×4 78% 4×4 82%) Metcon (Time) Partner WOD For Time: 50-40-30-20: Calorie Row DB Strict Presses (35’s/20’s) 40 Farmers Carry DB Walking Lunge (35’s/20’s) *after each round* Split reps as needed.
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD 120 GHD sit-ups 400m Run 40 Jerks 155/105 400m run 10 Rope Climbs 400m Run 30 Thrusters 155/105 Rx 135/95
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD 3 Rounds 800m run 60/50m Row 40 Burpees 20 KBS 32/24kg
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) For Time: 27-21-15-9: T2B After Each Round (including your round of 9): 200m Run 25 Farmers Carry DB Lunges (50/35) Metcon Metcon (No Measure) 5 min each station Station 1 rollout Station 2 lower body band stretch Station 3 upper body stretch
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 9: 15 Hang Cleans (95/65) 30 Double Unders 15 Wallballs (20/14) Metcon (4 Rounds for reps) 3 Rounds Min1: 15/10 Calorie Bike Min2: Rest Min3: Max Ring Muscle Ups Min4: Rest Min5: 30 sec Max HSPU Min6: Rest ADV RX
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Deadlift On the 2:00 5 Repetitions @ 80% 1 Repetition @ 86% 5 Repetitions @ 83% 1 Repetition @ 89% 5 Repetitions @ 86% 1 Repetition @ 92% Metcon Jelly Belly (Time) Partner For Time: 100-80-60-40-20: Sit-Ups 50-40-30-20-10: Calorie Row 20-16-12-8-4: Deadlifts (275/185) ADV RX as written
CrossFit Allegiance – CrossFit 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 Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about
CrossFit Allegiance – CrossFit Please sign into class for Monday “Murph”. It helps us to have a small idea of what to expect. There are 2 classes created 9:15am and 9:30am. If we need to we will have 2 waives like we’ve had in the past. Everyone is welcome to do this workout. All levels