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CrossFit Allegiance – CrossFit Happy Birthday Toni and Jason! View Public Whiteboard Weightlifting Clean and Jerk (60%/2 65%/2 70%/2) Clean Pull (80% 3×3) Metcon Metcon (12 Rounds for reps) EMOMx12min: Odd: 6 T2B + 6 OHS (95/65#) Even: 6 T2B + 6 Thrusters (95/65#) each round is worth 12 reps

CrossFit Allegiance – CrossFit Happy Birthday Malachi! View Public Whiteboard Metcon Metcon (Time) 3RFT: 30 Power Cleans (135/95#) 30 Wallballs (20/14#) 30 Calorie Row Metcon (Time) 5RFT: 10 1-Arm KB Snatch (24/16kg) 5 on each side 10 Box Jumps (24/20″)

CrossFit Allegiance – Regional Athletes View Public Whiteboard Weightlifting 1. Snatch 60%/1, 70%/1, 75%/1; 80%/1, 85%/1, 90%/1, (80%1)2 2. Snatch Pull 95%/3, (100%/3)4

CrossFit Allegiance – CrossFit Starting with this Monday, you are now moving into a 5-week “pre-competition” phase designed to give you the chance to peak in the Snatch and Clean & Jerk close to the start of the CrossFit Open. The pre-competition phase is characterized by lower volume with absolute and relative intensities in the

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD 40-30-20 Strict Press (75/55) Cal Row Step ups Burpees ***Split reps**

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Clean and Jerk (3×1 65%, 3×1 70% 3×1 75%) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 15 min: 30 Wallballs (20/14#) 20 Cleans (95/65#) 5 Ring Muscle-ups Scaled: MU = 10 PU + 10 dips

CrossFit Allegiance – CrossFit Happy Birthday Kendra! View Public Whiteboard Weightlifting Deadlift (1×5 65% 1×5 75% 1×5 80% 1×3 85%) Touch and go Log your set at 85% Metcon Metcon (4 Rounds for reps) 1 Minute Max DU 5 Minute rest 1 Minute Max Bar MU 5 Minute rest 1 Minute Max PU 5 Minute

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting The Big Clean Complex 6 sets of the following Complex : High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press + High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk + High Hang Squat Clean + Hang

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Golden Girls 2 (Time) For time with a 12 minute time cap Team of 3 Cash-in: 100 Burpees -then- 30 snatches (Isabel) 30 Clean & Jerks (Grace) 30 Squat Cleans RX 135/95 and Scaled 95/65 **One person working at a time **Tag team member to step in

CrossFit Allegiance – CrossFit Happy Birthday Lauren S and Eric O! View Public Whiteboard Weightlifting Back Squat (3×3 65%) Metcon Metcon (Time) 3 Rounds 25 KBS 32/24kg 25 Burpees Burpees are with 2 feet together hopping over an abmat. Scaled 24/16kg #throwbackgreenvillegames Extra work if you want an after WOD Snatch (60% 1×2 65% 1×2