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CrossFit Allegiance – Regional Athletes View Public Whiteboard Weightlifting 1. Snatch 60%/4 65%/4 70%/4 (75%/4)2 2. Snatch Pull (90%/3)4

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD: 200m Run 40 Pull-ups 60 Wallballs 80 Sit-ups 400m Run 30 Pull-ups 50 Wallballs 70 Sit-ups 600m Run 20 Pull-ups 40 Wallballs 60 Sit-ups 800m Run Split reps and run together

CrossFit Allegiance – Regional Athletes JUST a REMINDER: (75%/4)3, that should be read to mean: 3 sets of 4 reps at 75%. Snatch 60%/2; 70%/2 should be read to mean 2 reps at 60%, then 2 reps at 70%. When the program calls for something like clean & jerk 60%/2, that means one set of

CrossFit Allegiance – CrossFit There is a bit of a revised schedule this week from Thursday to Friday. Please see below: Thursday 5:30am Kyle 8:30am Greg 12pm Greg 4pm Alyson-NO CFKids 5:30pm Alyson 6:30pm Shawn Friday 5:30am Kyle 6:30am Kyle 8:30am Greg 12pm Greg 4pm Greg -NO CFKIDS 5:30pm Leslie 6:30pm Alyson Saturday 9:30am -Leslie

CrossFit Allegiance – CrossFit Starting this week, we will incorporate new strength program that will have extra strength work programmed under Regional Athletes in WODify. The program coincides with our WODs. This is not for everyone. Again, it is EXTRA work. If you decide to follow this extra work please DO NOT let it interfere

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Bounce House (AMRAP – Reps) AMRAPx4min: 3 Rounds: 12 Deadlifts (95/65#) 9 Hang Cleans (95/65#) 6 Jerks (95/65#) Time remaining: Max Calorie Row Rest 4:00 AMRAPx 4: 2 Rounds: 12 Deadlifts (135/95#) 9 Hang Cleans (135/95#) 6 Jerks (135/95#) Time remaining: Max Calorie Row Rest 4:00 AMRAPx

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Back Squat (1RM) If you’re not feeling a 1RM do another week of: Triple at 80% Single at 85% Triple at 80% Single at 87% Triple at 80% Single at 90% Metcon Metcon (Time) Partner WOD 1,500m Row 75 Burpee Box Jump Overs, 24/20″ Split reps Extra

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) “Run BMC” 200m Run 1 Round of Badger: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Air Squats 400m Run 2 Rounds of Mary: 5 Handstand Push-ups 10 Pistols 15 Pull-ups 600m Run 3 Rounds of Cindy: 5 Pull-ups 10 Push-ups 15 Air Squats 800m Run

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting 1: Metcon (Weight) 0-10 minutes each team member establishes a 3 rep touch and go clean max. Score is the total weight for the entire team. Example: Athlete A does 100lbs, B does 100lbs and C does 100lbs. Score is 300lbs. Metcon 2: Metcon (Time) Relay style,

CrossFit Allegiance – CrossFit Tomorrow is our Family Fun day. I hope everyone has their costume and is ready to have some fun. We will have a 3 WOD competition with judges at every class time. Come in with your 3 person team when you can. CF Kids will have a competition as well. Please