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CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Snatch (3×1 85%) 65%1×4 70%1×4 75%1×4 80%2×3 85%3×1 Metcon Metcon (Time) 10 Ring MU 20 Step-Ups 24/20″ 20 Squat Snatch (135/95#) 20 Step-Ups 24/20″ 10 Ring MU Scaled MU L1 C2B and dips L2 PU and dips L3 RR and dips

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD “Deck of Cards” 200 DU Cash in Spades: Kettlebell Swings (24/16kg) Clubs: Floor Press 155/105 Hearts: Ab-mat Sit-ups Diamonds: Burpees Aces: 15 Walking Lunges 200 DU Cash out Midline Metcon (25 Rounds for reps) 3 Rounds EOMOM 25 GHDSU ADV RX weighted slamball

CrossFit Allegiance – CrossFit View Public Whiteboard Please, NO more rowing 🙁 Weightlifting Hang Clean (3×3) 60% 1×3 65% 1×3 70% 3×3 Clean Pull (4×3 105%) Jerk (2×3) 60% 1×3 70% 1×3 75% 1×3 80% 2×3 Also log your 2×3 in extra performance under split or push depending on which jerk you do. Metcon Metcon

CrossFit Allegiance – CrossFit View Public Whiteboard Gymnastics HSPU 3×21 A. 3 sets of 21 unbroken Kipping HSPU B. 4 sets of 18 unbroken Kipping HSPU C. 5 sets of 15 unbroken Kipping HSPU D. 6 sets of 12 unbroken Kipping HSPU Rest as needed between sets Metcon Love Boat (Time) 5 Rounds of “Cindy”

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Back Squat (89%x1 ) 78%x5 83%x1 78%x5 86%x1 78%x5 89%x1 Metcon Metcon (Time) Partner WOD Row 3,000m 40 Thrusters (95/65#) 40 C2B Pull-ups Row 2,000m 30 Thrusters (95/65#) 30 C2B Pull-ups 1,000m Row 20 Thrusters (95/65#) 20 C2B Pull-ups ADV RX individual Row 2,000m 42 Thrusters (95/65#)

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Distinguished (AMRAP – Reps) 0-3 min Ring MU = 20 points HSPU = 10 points Wallballs = 3 points 10 Minute AMRAP Plus a 3 minute Bonus Round: 3-10 min Athlete A – Max Cal Row Athlete B – Max Thrusters Athlete C – Dead hang **Rotate

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Clean and Jerk (2 sets of 3 cleans + 1 Jerk 85%) Clean & Jerk 65% 3 C + 1 J 70% 3 C + 1 J 75% 3 C + 1 J 80% 3 C + 1 J 85% 3 C + 1 Jerk)x 2 Metcon

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 20min: 10 Power Snatch (95/65#) 10 Jumping Lunges 10 T2B 10 Thrusters (95/65#) 10 Box Jumps (24/20#) Maybe rowing isn’t so bad after all!

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Front Squat (1×1 85%) 75% 1×3 80% 1×1 75% 1×3 83% 1×1 75% 1×3 85% 1×1 Metcon Metcon (3 Rounds for reps) AMRAP 3: 75 DU Buy-In 15 Deadlifts (185/135#) 15 Bar Facing Burpees Rest 3:00 AMRAP 3: 75 DU Buy-in 10 Deadlifts (225/155#) 10 Bar Facing

CrossFit Allegiance – Regional Athletes View Public Whiteboard Weightlifting 1. Power Clean + Power Jerk 60%/2+1 70%/2+1 (75%/2+1)3 2. Clean Pull (100%/3)4