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CrossFit Allegiance – CrossFit Happy Birthday Samantha! Also, Good article below about 5 Ways to Get A Better Finish in the Snatch http://www.catalystathletics.com/article/2072/5-Ways-to-Get-A-Better-Finish-in-the-Snatch/?mc_cid=f779c72001&mc_eid=2c2d035871 View Public Whiteboard Jennifer Pridemore Weightlifting Snatch (3×2 65-70%) Back Squat (70% 3×3) Metcon Metcon (Time) Partner WOD 4 Rounds 120 DU 60/50 Calorie Row 30 OHS (115/80)

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Teams of 3 For Time: 400m Run 90 Box Jump Overs (24/20″) 90 Power Snatch (75/55) 90 Push-ups 90 Power Snatch (75/55) 90 Box Jump Overs (24/20″) 400m run

CrossFit Allegiance – CrossFit Happy Birthday Tim! View Public Whiteboard Warm-up Bike for 1 min or Row 250m 2 Rounds 10 hollow rocks 10 bridges 10 flutter kicks 10 super mans 30 sec plank -then- 5# plate arm raises—- Front/side/across PVC pass throughs Hip stretch/soldier walks/quad pulls Gymnastics Metcon (AMRAP – Reps) Max Reps of

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15: 30/25 Calorie Row 20 Push-ups 10 Deadlifts (245/165) Metcon Metcon (No Measure) Each Station is 5 minutes Run 200m Stretch hamstrings & glutes Bike 1 min Quads & calfs Run 200m Hip stretch Bike 1 min Rollout

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Back Squat (Work up to a heavy single) Metcon Metcon (3 Rounds for reps) AMRAP 4:00: 400m Run 15 Burpees Over Bar Max Power Cleans (135/95) Rest 4:00 AMRAP 4:00: 400m Run, 10 Burpees Over Bar Max Power Cleans (155/105) Rest 4:00 AMRAP 4:00: 400m Run 5

CrossFit Allegiance – CrossFit Happy Birthday Bruce! Happy Birthday Adam! The Meltdown ends this Wednesday. Please see me for your final weigh in : ) The Body Composition testing truck will be here this weekend. If you are interested in taking your body fat % or retaking it sign up at the link below. https://www.eventbrite.com/e/crossfit-allegiance-body-composition-testing-tickets-33434205609?aff=utm_source%3Deb_email%26utm_medium%3Demail%26utm_campaign%3Dnew_event_email&utm_term=eventurl_text

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Front Squat (85% 3×1) 60% 1×2 70% 1×2 75% 1×2 80% 1×2 85% 3×1 Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 25 Teams of 3: 10 Front rack DB Reverse Lunges (5/side) 50/35# 10 DB Push Press 50/35# 10 Squat jumps W/1 DB 50/35# 200m

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 25 200m run 5 Burpees 10 Wallballs 20/14# Partner A completes a round then partner B completes a round.The run is worth 1 rep

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Snatch (85% 3 Sets offf 2) 60%/2 70%/2 75%/2 80%/2 (85% 3×2) Weightlifting Metcon (Time) Partner Jackie 2,000m Row 100 Thrusters (45/35#) 60 Pull-ups Please do not drop the bar

CrossFit Allegiance – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 20 Jumping jacks 5 Burpees 5 air squats (pause and hold bottom position for 3 seconds) 20 DU or singles -then- 2 Rounds: 10 Lunges 5/leg 20 sec plank -Then- Soldier walks Quad pull toe touch Butt kicks Metcon Annie on the Run (Time)