CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Front Squat (5×4 85%) Metcon Metcon (Time) Partner 3 RFT: 1000 Meter Row 24 Burpees 40 Box Jumps (24/20)
CrossFit Allegiance – CrossFit Happy Birthday Nick! View Public Whiteboard Metcon Metcon (Time) Partner WOD 2 Rounds: 50 Deadlifts (185/135) 100 Wallballs (20/14) 150/100 Calorie Row ADV RX as written RX 155/105 Optional Extra Strength Work Push Press (5×5 70%)
CrossFit Allegiance – CrossFit Just a reminder no 4pm class today Thursday and Friday. View Public Whiteboard Weightlifting Power Clean (70% 5×5) Push Jerk (70% 5×5) Metcon Metcon (Time) For Time: 15-10-5 KBS (32/24kg) T2B 800 Meter run 5-10-15 KBS (32/24kg) T2B
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Metcon (Weight) EMOMx6 3 Power Cleans + 3 Front Squats + 3 Push Jerks (155/105) ADV RX as written RX 135/95 Metcon Metcon (4 Rounds for reps) AMRAPx 3min 21/18 Calorie Row 21 Erg Burpees Max Thrusters (75/55) Rest 3 min AMRAPx 3 18/15 Calorie Row 18
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Back Squat (5×5 85%) Metcon Metcon (Time) 3 RFT: 400 Meter Run 15 Clean and Jerks (115/80) 75 Double-Unders Extra work if you want an after WOD Snatch 70%/2 75%/2 80%/2 85%/2 90%/1 95%/1 Snatch Pull (110% 4×2)
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Teams of 3: 6 Rounds 1000m Row 24 HSPU 30 T2B 200m run ADV RX as written RX 45 Push ups or 15/person Split reps run together
CrossFit Allegiance – CrossFit Happy Birthday Bob Johnson! View Public Whiteboard Weightlifting Clean and Jerk (90% 3×1) 70% 1×2 75% 1×2 80% 1×2 85% 1×1 90% 3×1 Metcon Metcon (Time) 3 RFT: 10 Front Squats (185/135) 20 C2B 50 Double Unders ADV RX as written RX 155/105 Not off the rack
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD: 60-40-30-20 KBS (32/24kg) Burpees 400 Meter Run ADV RX as Written RX 24/16kg **Split reps however needed and run together Mobility Metcon (No Measure) 2 min Frog stretch 2 min ankle stretch 2 min 90/90 stretch 2 min Chest Smash with ball 2
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Push Press (5×4 80%) Metcon Metcon (AMRAP – Reps) AMRAP x 7 min Power Snatch (115/80) EMOM: 7 Wall Balls (30/20) score is # of Snatches ADV RX as written RX 20/14 WB ***Start with WB*** Optional Extra Strength Work Power Clean (80% 5×4) Push Jerk (80%
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Grace (Time) For Time: 30 Clean and Jerks, 135# / 95# Metcon Boat Race (Time) 3 RFT: 500m Row 400m Run 3 mins rest between rounds