CrossFit Allegiance – CrossFit HAPPY BIRTHDAY, KRISSY!! View Public Whiteboard Weightlifting Front Squat (Work up to a heavy single) Metcon Metcon (Time) For Time: 800 Meter Run 30 Calorie Row 25 Burpees 20 Clusters (115/80) ADV RX as written RX 95/65 Optional Extra Strength Work Clean and Jerk (60% 1×3 70% 1×3 75% 2×3)
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Warm-up 3 Rounds 1 min on bike 5 air squats 10 hollow rocks 15 sit-ups -then- 3 Rounds 5 RDL’s 5 Bentover rows 10 Jumping jacks —dynamic stretchs— Walking Dead (AMRAP – Rounds and Reps) AMRAP 15: 60 DU 30 Walking Lunges 15 Deadlifts (225/185) ADV RX
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Jerk (80% 2×2 off the rack) 65%1×3 70% 1×3 75% 1×3 80% 2×2 Metcon Push pull (5 Rounds for reps) 5 Rounds: Max Bodyweight Floor Press Max Strict Pull-Ups *Move directly from the Bench to Pull-ups. Rest 3:00 between rounds. ADV RX as written RX 85% of
CrossFit Allegiance – CrossFit View Public Whiteboard Gymnastics Metcon (4 Rounds for time) 15 Strict HSPU rest 1 min 12 Strict HSPU rest :45 9 Strict HSPU rest :30 6 Strict HSPU rest :15 3 Strict HSPU ADV RX as written RX Kiping Scaled pish press 75/55 Metcon All Fours (3 Rounds for reps) AMRAP
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon (Time) Teams of 3: 400m Run 100 Pullups (135/95) 400m Run 80 Push Jerks (135/95) 400m Run 60 T2B (135/95) 400m Run 40 Clusters (135/95) ADV RX as weitten RX 115/75 Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95#
CrossFit Allegiance – CrossFit Reminder: one class Monday at 9:30am and no Open gym View Public Whiteboard Metcon Metcon (Time) 3 person team 400M Run 150 WB (20/14) 400M Run 60 Hang Cleans (135/95) 400M Run 60 BBJO (24/20) 400M Run 60 Hang Cleans (135/95) 400M Run 150 WB (20/14) BBJO are facing the box
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Deadlift (65% 5×5 touch and go) Metcon Amanda (Time) 9-7-5 Muscle-ups Snatch, 135#/95#Scaled 1: Burpee C2B 115/80 Scaled 2: Burpee Pullup 95/65 Scaled 3: Burpee jumping pullup 65/45
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) Teams of 3 5:00 at each station: **Prowler Push ( 90/45) down and back on the turf is 2 reps **GHDSU **Slamball toss (30/20) standing at the rack heave the slamball up and over the top of the rack for it to land
CrossFit Allegiance – CrossFit Happy Birthday, Josh Roberts! View Public Whiteboard Weightlifting Power Clean 70% 3×5 75% 2×3 Metcon Metcon (3 Rounds for reps) AMRAP 5 50/35 Calorie Row AMRAP Macho Man (135/95) rest 5 minutes AMRAP 5 35/25 Calorie Row AMRAP Macho Man (155/105) rest 5 minutes AMRAP 5 20/15 Calorie Row AMRAP Macho
CrossFit Allegiance – CrossFit Starting tomorrow we have daycare! Monday and Wednesday from 8:30-10:30am Tuesday and Thursday from 9:30-10:30am. Please come talk to me if you have any questions. View Public Whiteboard Weightlifting Metcon (Time) 21 Strict Press 75/55 rest 1 min 18 Strict Press 95/65 rest :45 15 Strict Press 115/75 rest :30 12