CrossFit Allegiance – CrossFit Happy Birthday Myra! View Public Whiteboard Weightlifting Push Press (5×3) Metcon Myra’s Bday (Time) 5 RFT: 5 Burpee Box Jumps (24/20″) 15 Overhead Squats (75/55) 200 Meter Run
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Power Clean (EMOM x 7min) Min 1: 7 Power Cleans Min 2: 6 Power Cleans Min 3: 5 Power Cleans Min 4: 4 Power Cleans Min 5: 3 Power Cleans Min 6: 2 Power Cleans Min 7: 1 Power Clean Increase weight every minute. Weightlifting Front Squat
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) RFT: 50-40-30-20-10 KBS, 24/16kg 50-40-30-20-10 Box Jumps, 24/20″ 1,000-800-600-400-200m Run If you want to partner then double the reps and run together.
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Power Snatch (5×2) Then Snatch Skill Work: 1) 5×2 Low Hang Snatch Pull 2) 5×2 Snatch Grip Push Press from behind neck Metcon Metcon (Time) For time: 5 Rounds of Cindy 20 Squat Snatches, 115/95 5 Rounds of Cindy 1 round of “Cindy” = 5 pull ups
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Deadlift (5×5, across) Metcon Metcon (AMRAP – Rounds and Reps) Partner WOD AMRAP 20min Cash-in: 2k Row 50 Wall-Balls (30/20) 200 Meter Run w/ Med-Ball
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) With a 30 min running clock Teams of 3 complete 5 mins of: A. Max reps of Rope Climbs B. Prowler Push for total meters, average bodyweight of team members C. KBS 32/24kg D. Row for cal E. Handstand Walk for total feet
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Power Clean 3 quick singles at 70% 3 quick singles at 75% 3 quick singles at 80% 2 quick singles at 75% 2 quick singles at 80% 2 quick singles at 85% 1 quick singles at 80% 1 quick singles at 85% 1 quick singles at 90%
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Shoulder Press (5×5) Metcon Metcon (Time) 2RFT: 1,000m Row 50 Thrusters 65/45 30 C2B Pull ups
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD 100 G2OH 25/45# Plate 100 Partner sit-ups 30/20# 100 Burpees to 25/45# Plate Cash-out: 1,000m Row Split reps as needed and accomplish WOD in any order.
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Power Snatch (Work to a heavy single) Metcon L2: Metcon (Time) 5.4.3.2.1 reps for time of: Deads, 255/175 Muscle ups Wall balls 30/20 (10’/9′) Cash-out 400m Run Scaled MU = C2B, Pull-upsIf you are NOT doing a 255/175# DL, MU, C2B or PU, and 30/20# WB then