CrossFit Allegiance – CrossFit Happy Birthday Dane! View Public Whiteboard Weightlifting Back Squat (75% 3×5) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 9: 6 Strict Pull-Ups 9 Front Squats (135/95) Gymnastics Extra work Metcon (3 Rounds for reps) Ring Muscle-ups: 3×70% unbroken rest :70 seconds between sets
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Metcon (Weight) EMOMx10 Minutes 1-5: 3 Snatches Minutes 6-10: 5 Clean & Jerks You choose the weight 100# snatch 100# C&J score = 200 Metcon Metcon (3 Rounds for reps) AMRAP 5 7 Rounds of “The Chief” (115/80) Max Calorie on Rower Time Remaining rest 5 minutes
CrossFit Allegiance – CrossFit View Public Whiteboard Growing up fast Warm-up 200m Jog 2 Rounds 5 slow Plate Squats (2 sec hold) 5/ arm 5# plate raises 5/ leg quad pull toe touch 5 PVC Pass thru’s 5 PVC OHS -then- Burgener Warm-up Weightlifting Snatch (3×3 70%) Overhead Squat (3×3 70%) Metcon Metcon (Time) 21-15-9:
CrossFit Allegiance – CrossFit Evans Farm will be here again with Chicken and Pork. View Public Whiteboard Metcon Metcon (Time) Team of 3: 600m Run 72 DL 600m Run 54 Hang Cleans 600m Run 36 Jerks 600m Run ADV RX 155/105 RX 135/95 Scaled 115/80
CrossFit Allegiance – CrossFit View Public Whiteboard Hats are in and Yay it’s Friday! Weightlifting Front Squat (5×4 78%) Metcon Raise the Bar (AMRAP – Rounds and Reps) AMRAP 8 3 Thrusters (95/65) 3 Toes to Bar 6 Thrusters (95/65) 6 Toes to Bar 9 Thrusters (95/65) 9 Toes to Bar ADV RX as written
CrossFit Allegiance – CrossFit View Public Whiteboard Warm-up 200m jog 4 rounds: 30 sec plank 10 super mans 15 sit-ups 15 hollow rocks Metcon Metcon (Time) 4 rounds 20 Slamballs 30/20# 200m run Adv RX 10 HSPU 200m run
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Push Press (77% 5×5) Metcon Metcon (Time) Team of 3 For Time: 3k Row 300 Double Unders 30 Rounds of Cindy 30 min time cap 200 singles per person each person will do 10 rounds of Cindy. One person working at a time. Break it up however
CrossFit Allegiance – CrossFit Evans Family Farm will be here again this Saturday from 10:30-11am. They will have pork and chicken. View Public Whiteboard Weightlifting Metcon (2 Rounds for reps) EMOMx8 Minutes 1-4: 4 Snatches (155/105) Minutes 5-8: 6 Clean and Jerks (155/105) ADV RX as written RX 135/95 Round 1 is # of snatches
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Back Squat (78% 5×6) Metcon Metcon (Time) For Time: 27-21-15-9 KBS (24/16kg) OHS (75/55) 200m run after every round
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Team of 4 200m Run 300 Wallballs 20/14# 200m Run 300 SDLHP 75/55 200m Run 300 Push Press 75/55 200m Run 300 Cal Row Run together and split reps