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CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Clean and Jerk (3 sets of 3 Cleans + 1 Jerk 75%) 60%/3+1 65%/3+1 70%/3+1 (75%/3+1)3 Beep Test (Time) 3 Rounds 7 Thrusters (75/55), 7 Pull-ups, 7 Burpees -then- 50/40 Cal Row 3 Rounds 7 Thrusters 7 Pull-ups, 7 Burpees -then- 50/40 Cal Row 3 Rounds 7 […]

CrossFit Allegiance – CrossFit Happy Birthday Kelly! View Public Whiteboard Metcon Metcon (3 Rounds for reps) AMRAP 3: 15 Calorie Row 15 Power Cleans (115/85#) Rest 3:00 AMRAP 3:00 12 Calorie Row 12 Power Cleans (135/95#) Rest 3:00 AMRAP 3:00 9 Calorie Row 9 Power Cleans (155/105#) Skill Metcon (10 Rounds for reps) EMOMx20: Odd:

CrossFit Allegiance – CrossFit Happy Birthday Darius! View Public Whiteboard Weightlifting Back Squat (3×8 70% across) Metcon Metcon (Time) 4 RFT: 5 Ring Muscle-ups 10 Squat Snatches (115/85#) 15 BJO (24/20″) L3 Bar MU L2 C2B L1 PU

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Distinguished (AMRAP – Reps) 0-3 min Ring MU = 20 points HSPU = 10 points Wallballs = 3 points 10 Minute AMRAP Plus a 3 minute Bonus Round: 3-10 min Athlete A – Max Cal Row Athlete B – Max Thrusters Athlete C – Dead hang **Rotate

CrossFit Allegiance – Regional Athletes View Public Whiteboard Weightlifting 1. Snatch 65%/3 70%/3 75%/3 (80%/1)3 3. Back Squat (75%/3)8

CrossFit Allegiance – CrossFit Happy 40th Birthday to me! FYI: Saturdays WOD is going to be one if not two of our potential Competition WODs for Battle Of The Lake in February. The Big Clean Complex is NOT going to be one we practice this Saturday. So if you can make it please do so……The

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) Team of 3: 2 Rounds 5 min AMRAP Sled push (on the turf) 5 min AMRAP 10m Farmers carry (on the mat) *Sled push is average weight of your team *Farmers carry 32/24kg **Down and back is one **One person working at a

CrossFit Allegiance – CrossFit Below is the link to sign up for our competition on February 11th. Please sign up sooner than later. It will help us out greatly with organizing teams and preparing. http://www.unbrokenseries.com/battlelake View Public Whiteboard Weightlifting Front Squat (4×5 65%) Metcon Metcon (Time) 10-9-8-7-6-5-4-3-2-1: Hang Cleans + Push Jerks* (135/95#)*Complete 10 unbroken

CrossFit Allegiance – CrossFit Happy Birthday Nikki and Happy belated Birthday Shannon! View Public Whiteboard Metcon Freedom Sauce (4 Rounds for reps) AMRAP 3: 21 OHS (95/65#) 21 Over-the-rower Burpees Max Calorie Row Rest 3:00 AMRAP 3: 18 OHS (115/80#) 18 Over-the-rower Burpees Max Calorie Row Rest 3:00 AMRAP 3: 15 OHS (135/95#) 15 Over-the-rower

CrossFit Allegiance – Regional Athletes View Public Whiteboard Weightlifting 1. Snatch 60%/3 65%/3 (70%/3)3 2. Snatch Pull (85%/3)4