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CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Back Squat (3×8 65%) Gymnastics 10 minute Time Cap Muscle-ups (3×9) Choose one: unbrokend muscle-ups A. 3 sets of 9 B. 4 sets of 7 C. 5 sets of 5 D. 6 sets of 4 E. 7 sets of 3 F. 8 sets of 2 G. 9 […]

CrossFit Allegiance – Regional Athletes View Public Whiteboard Weightlifting Today is the first test day for the Snatch and Clean & Jerk and it is the end of our first 4 week cycle. If you hit the 90% lifts, then consider going to 94%, 97% and then a shot at a PR. Please follow the

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD 2 Rounds 800m Run 50 Pull-Ups 75 Pushups 100 Sit-Ups 125 Air Squats Run together and split reps

CrossFit Allegiance – CrossFit Class 9:30am only and Friday is 10am only. Happy Thanksgiving! View Public Whiteboard Metcon WOD 1: Metcon (3 Rounds for reps) Teams of 3: AMRAP 7: Back Squat: 50 Reps at 135/95# 50 Reps 185/135# AMRAP at 225/155# Rest 3:00 AMRAP 7: Push Press: 50 Reps at 95/65# 50 Reps at

CrossFit Allegiance – Regional Athletes View Public Whiteboard Weightlifting 1. Clean & Jerk 60%/2 65%/2 (70%/2)3 2. Clean Pull (80%/3)4

CrossFit Allegiance – CrossFit Normal class times today. Thursday 9:30am ONLY, Friday 10am ONLY, Saturday & Sunday normal class times. View Public Whiteboard Weightlifting Front Squat (4×3 70%) Metcon Metcon (Time) For time: 30 C2B 30 OHS (95/65#) 20 Bar MU 20 OHS 95/65 ADV135/95# 10 Ring MU 10 OHS 95/65, ADV185/135 ADV RX OHS

CrossFit Allegiance – CrossFit “The real gift of gratitude is that the more grateful you are, the more present you become.” Robert Holden View Public Whiteboard Metcon Metcon (Time) Partner WOD Accumulate 2k meters on the row and run 2k meters total. Also accumulate 200 Sit-ups. Split reps any way you want and rotate any

CrossFit Allegiance – Regional Athletes View Public Whiteboard Weightlifting 1. Snatch 65%/2 70%/2 75%/2 80%/1 85%/1 90%/1 2. Clean & Jerk 65%/2 70%/2 75%/2 80%/1 90%/1

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD 800m Buy – In 4RFT 20 Thrusters 135/95 30 T2B -then- 3R 20 Power Cleans 135/95 30 HSPU 30 Burpees over Bar (not bar facing) Split reps however you want and run the buy in together. Partner cannot start until both people are

CrossFit Allegiance – Regional Athletes View Public Whiteboard Weightlifting 1. Snatch 65%/2 70%/2 75%/2 80%/1 85%/1 90%/1 2. Class Strength 3. Back Squat 60%/3 70%/3 75%/3 80%3 (85%/3)2