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 […]
Battle Of The Lake Practice 2 Read More »
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
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon V1:40/20 (AMRAP – Reps) 9 Rounds: 1:40 on, :20 off *Rest 2 min rest after round 5 *This is a preset WOD on the C2 Rower. Choose “Select Workout” then “Custom List” then “v1:40/20 r…9″. Record total meters. Metcon Metcon (Time) 3 Rounds: 12 Burpees 12 Push
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Back Squat (1×1 85%) 75% 1×5 80% 1×1 75% 1×5 83% 1×1 75% 1×5 85% 1×1 Metcon Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring Dips 12/24/16
CrossFit Allegiance – Regional Athletes View Public Whiteboard Skill Work 1. Power Snatch 60%/3 65%/3 70%/3 (75%/3)3 2. Snatch Pull (100%/3)4 3. Gymnastics Conditioning 6 strict Musle ups 12 strict c2b 18 strict pull ups
CrossFit Allegiance – CrossFit Happy Belated Birthday Jennifer Grey! View Public Whiteboard Metcon 12 days of Christmas 2015 (Time) 1 Rope Climb 2 Push Jerks 135/95 3 T2B 4 Box Jumps 5 Hang Power Cleans, 135/95 6 HR Push ups 7 Dead, 135/95 8 Abmat Situps 9 KBS, 32/24 10 Lunges (10 each side) 11
CrossFit Allegiance – Regional Athletes View Public Whiteboard Weightlifting 1. Snatch 60%/2 65%/2 70%/2 (75%/2)2 2. Clean & Jerk 60%/2 65%/2 70%/2 (75%/2)2 3. Front Squat (65%/2)3