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CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Back Squat (4×3 climbing) Your 1st set of 3 will count when you get to 65%. Work your way up to 90% for your 5th set to get max reps. Metcon Metcon (AMRAP – Reps) AMRAP x 4min: 20 Lateral BB Burpees AMRAP Snatches, 75/55 Rest 4:00 […]

CrossFit Allegiance – CrossFit Happy birthday Shawn DeLuca. View Public Whiteboard Metcon Metcon (Time) Teams of 3: 100 Cal Row, 100 Deadlifts, 135/95 80 Cal Row, 80 Hang Power Cleans, 135/95 60 Cal Row, 60 Front Squats, 135/95 40 Cal Row, 40 Push Jerks, 135/95

CrossFit Allegiance – CrossFit DO THE WOD FIRST View Public Whiteboard Weightlifting Front Squat (EMOMx5-8min 1rep) FS the weight that you failed on for your 1RM Clean on Wednesday. If you don’t have a weight that you failed on then FS 5 lbs over your 1RM Clean from the past. If you don’t have a

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD 300 cal Row Split reps evenly Goat Day (AMRAP – Reps) Goat #1 EMOMx10min then Goat #2 EMOMx10min

CrossFit Allegiance – CrossFit Weight Lifting Wednesday View Public Whiteboard Weightlifting Clean (5RM) Clean (3RM) Clean (1RM) Deadlift (5×5, climbing) Back Rack Reverse Lunges (4×6 (3/side))

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Snatch (EMOMx10: 2 Snatches 75%) Work on speed and dropping under the bar. Metcon Metcon (Time) 21 HSPU 21 Ring Dips 21 Pushups 21 Calorie Row 15 HSPU 15 Ring Dips 15 Pushups 15 Calorie Row 9 HSPU 9 Ring Dips 9 Pushups 9 Calorie Row

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Back Squat (4×3, climbing the max reps at 85%) 4×3 climbing, start low at 50% of 1 RM and slowly go up to 85% for your 5th set of max reps. Change the reps in WODify from 1 to whatever # you get. If you missed last

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Teams of 3: 1200M Run 150 Calorie Row 100 Box Jumps (24/20) 75 Clean and Jerks (135/95) 15 Rope ClimbsSplit the running, calories, and reps up as needed in the order it is listed.

CrossFit Allegiance – CrossFit Friday’s schedule is 5:30am, 6:30am and 8:30am only. View Public Whiteboard Weightlifting Snatch (EMOMx10: 1 Snatch at 75%) Work on Speed. Metcon Metcon (AMRAP – Rounds and Reps) 10 Minutes AMRAP of: 9 Sumo Deadlift High Pulls (95/65) 12 Wallballs (30/20)Girls still go to the 9′ line

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Overhead Squat (5×2 climbing) 3 second pause at the bottom. Yes it can be off the rack. Metcon Metcon (Time) 2 Rounds: 20 Pull-Ups 30 Pushups 40 Sit-Ups 50 Air Squats