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CrossFit Allegiance – CrossFit Happy Birthday Hap! View Public Whiteboard Weightlifting Clean and Jerk 60% 2cleans +1 Jerk 70% 2+1 75% 2+1 80% 2+1 85% 2+1) x 2 90% 1 clean & jerk) x2 Metcon Metcon (Time) 2 Rounds: 21 OHS (95/65#) 21 C2B Pull-ups 21 Power Snatch (95/65#) 21 Over-the-Bar Burpees

CrossFit Allegiance – CrossFit Happy Birthday Brandon! View Public Whiteboard Metcon Metcon (5 Rounds for reps) 5 Rounds: Min 1: 10 DL (185/135#) Min 2: 15/12 cal bike Min 3: 30 Sit-ups Min 4: 40 DU One minute rest between rounds. One round consists of all 4 movements.95/92 reps per round

CrossFit Allegiance – CrossFit Happy Birthday Toni and Jason! View Public Whiteboard Weightlifting Clean and Jerk (60%/2 65%/2 70%/2) Clean Pull (80% 3×3) Metcon Metcon (12 Rounds for reps) EMOMx12min: Odd: 6 T2B + 6 OHS (95/65#) Even: 6 T2B + 6 Thrusters (95/65#) each round is worth 12 reps

CrossFit Allegiance – CrossFit Happy Birthday Malachi! View Public Whiteboard Metcon Metcon (Time) 3RFT: 30 Power Cleans (135/95#) 30 Wallballs (20/14#) 30 Calorie Row Metcon (Time) 5RFT: 10 1-Arm KB Snatch (24/16kg) 5 on each side 10 Box Jumps (24/20″)

CrossFit Allegiance – Regional Athletes View Public Whiteboard Weightlifting 1. Snatch 60%/1, 70%/1, 75%/1; 80%/1, 85%/1, 90%/1, (80%1)2 2. Snatch Pull 95%/3, (100%/3)4

CrossFit Allegiance – CrossFit Starting with this Monday, you are now moving into a 5-week “pre-competition” phase designed to give you the chance to peak in the Snatch and Clean & Jerk close to the start of the CrossFit Open. The pre-competition phase is characterized by lower volume with absolute and relative intensities in the

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD 40-30-20 Strict Press (75/55) Cal Row Step ups Burpees ***Split reps**

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Clean and Jerk (3×1 65%, 3×1 70% 3×1 75%) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 15 min: 30 Wallballs (20/14#) 20 Cleans (95/65#) 5 Ring Muscle-ups Scaled: MU = 10 PU + 10 dips

CrossFit Allegiance – CrossFit Happy Birthday Kendra! View Public Whiteboard Weightlifting Deadlift (1×5 65% 1×5 75% 1×5 80% 1×3 85%) Touch and go Log your set at 85% Metcon Metcon (4 Rounds for reps) 1 Minute Max DU 5 Minute rest 1 Minute Max Bar MU 5 Minute rest 1 Minute Max PU 5 Minute

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting The Big Clean Complex 6 sets of the following Complex : High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press + High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk + High Hang Squat Clean + Hang