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CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Snatch Complex (Work up to a heavy set) 1 Hang Snatch Pull + 1 Hang Squat Snatch Metcon Metcon (Time) Partner WOD 5 rounds 20 HSPU 20 Cleans 155/105 then 5 rounds 20 Wallballs 20 Burpees Gymnastics Extra work if there is time. Metcon (No Measure) 7 […]

CrossFit Allegiance – CrossFit Happy Birthday Josh Roberts! View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) With a running clock at the 0:00 5 min AMRAP 20/15 Cal Row 10 T2B at the 10:00 5 min AMRAP 15/10 Cal Row 15 KBS, 32/24kg at the 20:00 5 min AMRAP 20/15 Cal Row 10

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Front Squat (Work up to a heavy set of 2) Back Squat (4×6, across) Metcon Metcon (Time) 5 RFT: 15 unbroken KB Push Press, 24/16kg 12 Unbroken KB Reverse Lunges, 24/16kg (6/side) 9 Unbroken KB Dead Lifts, 24/16kg *Each round must be completed as 36 unbroken reps,

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD 30 Bar Facing Burpees 60 Cleans, 95/75 400m Run 30 Bar Facing Burpees 60 Thrusters, 95/75 400m Run 30 Bar Facing Burpees 60 Cleans, 95/75

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) 21-15-9 Dead Lifts, 225/155 HSPU Scaled: Dead Lift 205/135 Push Press 95/65 Metcon Metcon (Time) 21-15-9 T2B Row For Calories scaled: sit-ups row

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) Partner WOD 20 minute AMRAP Plate Push 45/35 Calorie Row 25/20 Partner A pushes the plate as many reps as possible while Partner B gets the calories. Once Partner B finishes on the row switch. Score is AMRAP with the plate pushes. Down

CrossFit Allegiance – CrossFit Happy Birthday Jen Taylor! View Public Whiteboard Metcon Metcon (AMRAP – Reps) 8 Minute AMRAP 20 Back Squats, 155/105 20 Back Squat, 185/135 20 Back Squats, 225/155 OFF the Rack, 1 Bar. Metcon (AMRAP – Reps) 8 Minute AMRAP 20 Push Press, 135/95 20 Push Press, 155/105 20 Push Press, 175/115

CrossFit Allegiance – CrossFit Happy Birthday Karina View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20 min of: 15/12 Cal Row 15 Box Jump Overs, 24/20 15 KB Goblet Squats, 32/24kg Metcon Metcon (No Measure) 3 Giant Sets of: 30 Weighted Sit-ups 30 Hip Extensions 30 second Hollow Hold

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Back Squat (3×6 across) Metcon The Zoo Keeper (Time) 3 RFT: 400m Run 10 Clean and Jerks, 135/95

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Halting Squat Cleans (5×2) pause at the knee for 2 seconds, drop each rep from the top Jerk (Work up to a heavy Push Jerk + Split Jerk ) Off the rack Metcon Metcon (Time) Partner WOD 3 Rounds 60 Goblet Squats (32/24) 60 Burpees 800 Meter