CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Back Squat (70% 1×8 75% 1×8 78% 1×8) Metcon (Time) 4RFT: 21 Wallballs (20/14#) 18 Hang Power Snatches (75/55#) 15 Bar Facing Burpees 12 C2B PU
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD 50 T2B 400m Run 30 Front Squat (155/105#) 400m Run 10 Rope Climbs 400m Run 30 Front Squat (155/105#) 400m Run 50 T2B * Split Reps Run together
CrossFit Allegiance – Regional Athletes View Public Whiteboard Weightlifting 2. Clean & Jerk 65%/2+1 70%/2+1 75%/2+1 80%/2 (85%/1)3 3. Back Squat (80%/3)8
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Snatch 65%/3 70%/3 75%/3 80%/2 (85%/1)3 Metcon CrossFit Games Open 16.4 (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts, 225# / 155# 55 Wall-Ball Shots, 20# / 14# 55 Calorie Row 55 Handstand Push-upsWomen go to 9′
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Buy-in: 200 Double-unders Directly into: 3 Rounds: 25 Walking Lunge 25 Sit-Ups 25 Walking Lunge 25 Kettlebell Swings 24/16kg Skill Metcon (No Measure) EMOMx10 min Skill
CrossFit Allegiance – Regional Athletes View Public Whiteboard Front Squat (4×5 70%) Clean Pull (4×3 90%)
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Clean and Jerk (3 sets of 3 Cleans + 1 Jerk 75%) 60%/3+1 65%/3+1 70%/3+1 (75%/3+1)3 Beep Test (Time) 3 Rounds 7 Thrusters (75/55), 7 Pull-ups, 7 Burpees -then- 50/40 Cal Row 3 Rounds 7 Thrusters 7 Pull-ups, 7 Burpees -then- 50/40 Cal Row 3 Rounds 7
CrossFit Allegiance – CrossFit Happy Birthday Kelly! View Public Whiteboard Metcon Metcon (3 Rounds for reps) AMRAP 3: 15 Calorie Row 15 Power Cleans (115/85#) Rest 3:00 AMRAP 3:00 12 Calorie Row 12 Power Cleans (135/95#) Rest 3:00 AMRAP 3:00 9 Calorie Row 9 Power Cleans (155/105#) Skill Metcon (10 Rounds for reps) EMOMx20: Odd:
CrossFit Allegiance – CrossFit Happy Birthday Darius! View Public Whiteboard Weightlifting Back Squat (3×8 70% across) Metcon Metcon (Time) 4 RFT: 5 Ring Muscle-ups 10 Squat Snatches (115/85#) 15 BJO (24/20″) L3 Bar MU L2 C2B L1 PU
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
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