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CrossFit Allegiance – Regional Athletes View Public Whiteboard Weightlifting 1. Snatch 60%/4 70%/4 75%/4 (80%/4)2 2. Snatch Pull (95%/3)4

CrossFit Allegiance – CrossFit Happy Birthday Cheri Howard! View Public Whiteboard Metcon Adderall (AMRAP – Reps) With a running clock: 0:00-10:00 1 Mile Run Max Clean & Jerks (135/95#) 10:00-13:00-REST 13:00-20:00 800m Run Max Power Snatch (115/80#) 20:00-23:00-REST 23:00-27:00 400m Run Max Thrusters (95/65#)

CrossFit Allegiance – Regional Athletes View Public Whiteboard Weightlifting 1. Snatch 65%/2 70%/2 75%/2 80%/1 85%/1 2. Clean & Jerk 65%/2 70%/2 75%/2 80%/1 85%/1

CrossFit Allegiance – CrossFit Happy Birthday Miranda! View Public Whiteboard Metcon Metcon (Time) 400m run 21 GHDSU 400m run 21 sit-ups 300m run 15 GHDSU 300m runn 15 sit-ups 200m run 9 GHDSU 200m run 9 sit-ups Scaled GHDSU do V-ups or sit-ups both times

CrossFit Allegiance – Regional Athletes View Public Whiteboard Weightlifting 1. Clean & Jerk 60%/3+1 65%/3+1 70%/3+1 (75%/3+1)2 2. Clean Pull (90%/3)4

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 4: 27 Cal Row 27 Burpees 27 C2B Rest 4:00 AMRAP 4: 21 Cal Row 21 Burpees 21 Toes-to-Bar Rest 4:00 AMRAP 4: 15 Cal Row 15 Burpees 15 Pull-ups Metcon (7 Rounds for reps) EMOMx7: 6 C2B Pull-ups 30

CrossFit Allegiance – Regional Athletes View Public Whiteboard Weightlifting 1. Snatch 60%/4 65%/4 70%/4 (75%/4)2 2. Snatch Pull (90%/3)4

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD: 200m Run 40 Pull-ups 60 Wallballs 80 Sit-ups 400m Run 30 Pull-ups 50 Wallballs 70 Sit-ups 600m Run 20 Pull-ups 40 Wallballs 60 Sit-ups 800m Run Split reps and run together

CrossFit Allegiance – Regional Athletes JUST a REMINDER: (75%/4)3, that should be read to mean: 3 sets of 4 reps at 75%. Snatch 60%/2; 70%/2 should be read to mean 2 reps at 60%, then 2 reps at 70%. When the program calls for something like clean & jerk 60%/2, that means one set of

CrossFit Allegiance – CrossFit There is a bit of a revised schedule this week from Thursday to Friday. Please see below: Thursday 5:30am Kyle 8:30am Greg 12pm Greg 4pm Alyson-NO CFKids 5:30pm Alyson 6:30pm Shawn Friday 5:30am Kyle 6:30am Kyle 8:30am Greg 12pm Greg 4pm Greg -NO CFKIDS 5:30pm Leslie 6:30pm Alyson Saturday 9:30am -Leslie