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CrossFit Allegiance – Regional Athletes View Public Whiteboard Weightlifting 1. Snatch 60%/2 65%/2 70%/2 75%/2 (80%/2)4 2. Snatch Pull (105%/3)3 (110%/2)3

CrossFit Allegiance – CrossFit View Public Whiteboard Thank you! Weightlifting Back Squat (1×1 91%) Back Squat 80%/5 85%/1 80%/5 88%/1 80%/5 91%/1 Metcon Metcon (Time) 30-20-10: Pull-ups Cals on Rower Directly into… 30-20-10: Shoulder to Overhead (135/95#) Jumping Lunges (15/side)

CrossFit Allegiance – CrossFit Yes we have class tomorrow. Please make sure you sign in so if anything changes I can text you. View Public Whiteboard Metcon Metcon (Time) With a partner, “you go – I go style” RX 5 Clean and Jerks (205/125#) 4 Clean and Jerks (225/135#) 3 Clean and Jerks (245/145#) 2

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