WOD

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 – Regional Athletes Recovery Day View Public Whiteboard

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

Main – CrossFit Happy belated Birthday Marcio! View Public Whiteboard Weightlifting Front Squat (4×4, across) Metcon Metcon (Time) 5 RFT: 5 Floor Press, 185/125 5 Muscle ups 5 Hang Squat Cleans, 185/125 Scaled: MU=5 C2B

Main – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) Teams of 3: 2 Rounds of: 3 mins of Power Snatch (95/65) 3 mins of Burpees over bar 3 mins of OHS (95/65) 3 mins Shuttle Run