CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Jerk (1RM) Metcon Regional 14.4 (Time) “Regional 14.4” 21-15-9-6-3 Strict HSPU Front Squats, 195/125 Bar Facing Burpees
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) 50 Clean and Jerks, 135/95 EMOM, complete 5 C2B Metcon Metcon (12 Rounds for reps) EMOMx12: Odd: 3 Bar Muscle ups + 20 Double Unders Even: 15/12 Calorie Row Metcon Metcon (Time) “2013 Legless” 27 Thrusters, 95/65 4 Legless Rope Climbs 21 Thrusters, 95/65 3
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Back Squat (1×5, 3×3 climbing then 1xMR) 50%x5, 65%x3, 75%x3, 80%x3 then 85% max reps Metcon Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65# Metcon Metcon (No Measure) EMOMx10: Odd: 10 Kipping HSPU Even: 20 Wall Balls, 20/14Extra Stamina Conditioning
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) Teams of 3: AMRAP 25min: 400m Run 50 Clean and Jerks, 135/95 Run together and split reps. The run is one rep.
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Squat Snatch (3×2 ) Metcon Bad Medicine (Time) 3 Rds: 10 C2B PU 10 Front Squats, 165/115 10 Burpees Directly into… 21-15-9: KBS, 32kg/24kg Burpees
CrossFit Allegiance – CrossFit View Public Whiteboard Mobility Metcon Goat Day (AMRAP – Reps) Goat #1 EMOMx10min then Goat #2 EMOMx10min
CrossFit Allegiance – CrossFit Barbel Wednesday and Happy Birthday to Tommy Grey and Zack! View Public Whiteboard Weightlifting Metcon (Time) 15 Power Cleans 15 Push Jerks 12 Power Cleans 12 Push Jerks 9 Power Cleans 9 Push Jerks Men: 155 lbs. Women: 105 lbs. Weightlifting Metcon (Weight) Alternating OTM x 20: Odd – 5 Deadlifts
CrossFit Allegiance – CrossFit Happy Birthday Colby! View Public Whiteboard Weightlifting Clean & Jerk Complex (Work up to a heavy complex) 1 Power Clean + 1 Low Hang Squat Clean + 1 Jerk Metcon (AMRAP – Reps) AMRAP x 7min: Climb as high as possible: 3 Thrusters, 95/65 3 C2B 6 Thrusters, 95/65 6 C2B
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Back Squat (4×3 climbing) Your 1st set of 3 will count when you get to 65%. Work your way up to 90% for your 5th set to get max reps. Metcon Metcon (AMRAP – Reps) AMRAP x 4min: 20 Lateral BB Burpees AMRAP Snatches, 75/55 Rest 4:00
CrossFit Allegiance – CrossFit Happy birthday Shawn DeLuca. View Public Whiteboard Metcon Metcon (Time) Teams of 3: 100 Cal Row, 100 Deadlifts, 135/95 80 Cal Row, 80 Hang Power Cleans, 135/95 60 Cal Row, 60 Front Squats, 135/95 40 Cal Row, 40 Push Jerks, 135/95