CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Clean and Jerk (5×3, across 80% – no TnG) Front Squat (5×5, across 80%) Metcon Metcon (AMRAP – Reps) 4 rounds NOT for time of: Max Rep Floor Press, Bodyweight Max rep unbroken C2B Pull ups No rest between movements, 3 minute rest between rounds
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Power Clean (5×3 at 80% – No TnG) Metcon Metcon (Time) Partner WOD 5 Rounds 30 Thrusters (95/65#) 20 Burpees 200m Run Split reps and run together
CrossFit Allegiance – CrossFit Some of you know but most of you don’t……JJ was in a car accident a few months ago. Someone hit her from behind while she was stopped at a traffic light. Since the accident she has not been the same. Two days ago she had to be rushed to the hospital.
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) Teams of three AMRAP 20: 12/8 Calorie Row 10 Kettlebell Swings (32/24kg) 50’ Walking Lunges Break it up however you want Skill Work Metcon (No Measure) EMOMx8 min Skill X number of reps depending on the skill EMOMx8 min Skill X
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Snatch (5×3 at 75%, no TnG ) We are working at 75% for a reason. Work on Speed and perfection. Metcon Open Test 1 (AMRAP – Rounds and Reps) AMRAPx20min: 50 WB 50 DU 40 Box Jumps (24/20) 40 T2B 30 C2B 30 Burpees 20 Power Cleans
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (3 Rounds for reps) With a running clock… AMRAPx5min: 21 Cal Row 21 DL (95/65) Rest 5:00 AMRAPx5: 15 Cal Row 15 FS (95/65) Rest 5:00 AMRAPx5: 9 Cal Row 9 Thrusters (95/65) Extra work if you want an after WOD Metcon (No Measure) GHDSU 4×30
CrossFit Allegiance, CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Clean and Jerk (5×3 75% – not TnG) Metcon Metcon (5 Rounds for reps) 5 rounds of: Max Push Press, Bodyweight Max T2B 2 minute rest between rounds but no rest between movements. Unbroken means you can’t come off the bar on T2B and on
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) Partner WOD 20 Min AMRAP: 20 KBS 24/16kg 20 Burpees 20 KBS 20 Box Jumps 24/20″ Split reps as needed
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Front Squat (3×3 across) Back Squat (3×3 across) Metcon Metcon (Time) 5 Rounds: 10 C2B 10 Power Cleans, 135/95 10 Front Sqauts, 135/95 10 Jerks, 135/95
CrossFit Allegiance – CrossFit Happy Birthday Krissy Jones! Cash out 43 slam balls. View Public Whiteboard Weightlifting Push Jerk (5×2, climbing) off the rack Metcon Metcon (Time) Partner WOD For time: Run 1 mile Then, 8 rounds of: 10 wallball 20/14 1 rope climb Run 800 meters Then, 4 rounds of: 10 wallball 1 rope