CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Power Snatch (Work up to one heavy rep) Metcon Mind Eraser (AMRAP – Rounds and Reps) “Mind Eraser” AMRAP 20: 7 Power Cleans, 135/95 7 Burpees 200m Run
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Clean Complex (EMOMx15min) Power Clean + Hang Squat Clean + Squat Clean, climbingEMOMx15: Power Clean + Hang Squat Clean + Squat Clean, climbing (start light and add as you go). Metcon rx: Heartbreak Kid (Time) “Heartbreak Kid” 3 RFT: 10 Front Squats, 135/95 20 C2B Pull ups
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) 1 mile Run 21 KBS 21 Goblet Squats 800m Run 15 KBS 15 Goblet Squats 400m Run 9 KBS 9 Goblet Squats men use 32kg women use 24kg
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Back Squat (4.3.2.1 Back Squat Climbing) Increase the weight every set. Metcon Boat Race (Time) 3 RFT: 500m Row 400m Run 3 mins rest between rounds
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD 3 rounds: 800 Meter Run 40 KBS One person works at a time. Split the reps. Both partners run together.
Main – CrossFit View Public Whiteboard Weightlifting 1: Overhead Squat (1×1 work up to a heavy single) 2: Snatch Balance (1×1 work up to a heavy single) 3: Hang Squat Snatch (1×1 work up to a heavy single) 4: Push Press (4×8, climbing)
Main – CrossFit View Public Whiteboard Weightlifting Back Squat (1 rep heavy back squat) Metcon Metcon (Time) RX 21-15-9 Deadlift, 275/185 Box Jump, 30/24″ ADV RX 21-15-9 Deadlift, 315/225 Box Jump, 30/24″ For RX and ADV RX you have to jump for the box jumps no step ups.
Main – Regional Athletes View Public Whiteboard Conditioning 1: Metcon (Time) 3 RFT: 30 Pistols 20 GHDSU 10 HPC, 185/135 2: Metcon (No Measure) EMOM x 10: 3 Bar Muscle ups + 3 Squat Snatches, 135/95 3: Metcon (No Measure) EMOMx10: Odd: 6 Squat Cleans, 185/135 Even: 50′ HS Walk
Main – CrossFit View Public Whiteboard Weightlifting Squat Snatch (EMOMx10mi: 2 Squat Snatches) You choose the weight Metcon Nasty Girls (Time) 3 Rounds for time of: 50 Air Squats 7 Muscle-ups 10 Hang Power Cleans, 135# / 95#Scaled: MU = 7 dips