WOD

CrossFit Allegiance – CrossFit

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Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 min

1 Round of “Holleyman”

200m Run

2 Rounds of “Holleyman”

200 Meter Run

3 Rounds of “Holleyman”

200 Meter Run

4 Rounds of “Holleyman”

200 Meter Run

5 Rounds of “Holleyman”

200 Meter Run

*Continue To Add (1) Round Until 20 Min Time Cap

• Today we’ll work through 200 meter runs and rounds of the Hero Workout “Holleyman”

• 1 Round of “Holleyman”

5 Wallballs (30/20)

3 Handstand Pushups

1 Power Clean (225/155)

RX

185/125

*Count the run as one rep.

*If you want to partner double the reps and run together.

CrossFit Allegiance – CrossFit

We need more judges for BOTLIV Saturday February 22nd from 8am – 4pm. Half a Day or a Full day would be great. Please write your name on the Whiteboard by the Kettle bells. Thank you!

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Weightlifting

Front Squat

On the Minute x 9:

On the 0: 1 Front Squat @ 81%

On the 1: 1 Front Squat @ 84%

On the 2: 1 Front Squat @ 87%

This is the 2nd week of a 3 week incremental build in percentages on front squats waves

3% across all lifts from last week

Percentages are based off your 1RM Front Squat

Metcon

Metcon (Time)

2 Rounds:

7 Squat Snatches (95/65)

7 T2B

7 Box Jumps (24/20″)

50/35 Calorie Bike

2 Rounds:

7 Squat Snatches (95/65)

7 T2B

7 Box Jumps

800m Run

2 Rounds:

7 Squat Snatches (95/65)

7 T2B

7 Box Jumps

RX 75/55

Metcon (Time)

2 Rounds:

7 Squat Snatches (95/65)

7 T2B

7 Box Jumps (24/20″)

50/35 Calorie Bike

2 Rounds:

7 Squat Snatches (95/65)

7 T2B

7 Box Jumps

800m Run

2 Rounds:

7 Squat Snatches (95/65)

7 T2B

7 Box Jumps

RX 75/55

CrossFit Allegiance – CrossFit

Please take the time to review the WODs and sign up for our annual BOTL IV. Everyone can use the motivation and CrossFit Allegiance can also use the Support. We all put a lot of time and effort into this event and so far every year it has been a great success all around. The link to sign up is below.
Also if you could all do us a favor and share the link on FB that would be really appreciated and very
helpful. Thank you all for your time and help.

http://www.unbrokenseries.com/battle-lake

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Metcon

Metcon (Time)

Team of 3

4 Rounds

200m Run

54/36 Calorie Bike

750/600m Row

Split Calories and Reps, run together.

CrossFit Allegiance – CrossFit

Please take the time to review the WODs and sign up for our annual BOTL IV.
Everyone can use the motivation and CrossFit Allegiance could also use the Support. We all put a lot of time and effort into this event and so far every year it has been a great success. The link to sign up is below. Thank you for your time and help!

http://www.unbrokenseries.com/battle-lake

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Weightlifting

Push Press

Pausing Push Press

4 Sets of the Complex:

1 Pausing Push Press + 1 Push Press

1 Pausing Push Press + 1 Push Press

The goal of the Pausing Push Press is to establish a strong, vertical dip position

In the 2 second pause, focus on keeping the:

Torso Vertical

Heels Down

Elbows Up

Metcon

Metcon (Time)

On the 4:00 x 5 Rounds:

20/15 Cal Row

40 DU

7 Front Squats (205/145)

RX

20/15

40 DU

4 Front Squats (205/145)

Score is slowest Round

Notes:

Rounds begin on the 0-4-8-12-16

Scaling options:

Goal is to cap each round at 3 minutes, or 1 minute per movement for a 1 minute rest

DU

Choose variation that you can complete unbroken in around 30 seconds each round

Front Squats

The barbell comes from the floor, so it should also be a weight you can clean

Choose a moderately heavy front squat weight, but something you’ll complete unbroken every round

It is ok to squat clean the first rep

CrossFit Allegiance – CrossFit

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Gymnastics

Metcon (3 Rounds for reps)

Strict Gymnastics

Minutes 0-5 AMRAP:

3 Tempo Negative Strict HSPU

5 Strict T2B

Minutes 5-10 AMRAP:

1 Wall Walk

1 Gymnastic Complex:

1 Strict C2B

1 Strict Pull-up

1 Kipping Pull-up

1 C2B

1 Bar MU

Minutes 10-15 AMRAP:

5 Strict Ring Dips

5 Pausing Ring Rows

Focus on quality over how many total rounds you complete

Minutes 0-5:

*Tempo Negative Strict HSPU: 3 Seconds Down, Fast Up

*Strict T2B: Control Legs Down to Prevent Swinging

Minutes 5-10:

**Wall Walk: **Goal is Nose to Wall

Gymnastics Complex: Aim is to complete a challenging, but not max effort, gymnastic set. Option as an example:

* 1 Strict Pull-Up

* 2 Kipping Pull-Up

* 3 C2B Pull-Ups

The goal is to choose a complex that challenges us, but one we feel comfortable completing multiple sets with inside the time.

Minutes 10-15:

Strict Ring Dips: Choose Variation You Can Complete in 1-2 Sets

Pausing Ring Rows: Pause 3 Seconds with Chest on Rings

SUBSTITUTIONS

Tempo Negative Strict HSPU

Reduce Reps

Feet on Box or Bench

Tempo Negative Double Dumbbell Strict Press

Strict T2B

Reduce Reps

Feet as High as Possible (Without Swinging)

Wall Walk

Legs as High as Comfortable

Gymnastic Complex

Banded Pull-ups & MU

Jumping Pull-ups & MU

Strict Ring Dips

Reduce Reps

Banded Strict Ring Dips

Jumping Negative Ring Dips (Jump to Lockout & Slowly Lower Down)

Metcon

Metcon (Time)

3 Rounds:

12 DB Facing Burpees

18 C2B

Directly Into…

3 Rounds:

12 Double Dumbbell Snatches (50’s/35’s)

18/12 Calorie Bike

Directly into…

1 Round:

21 Devil Presses (50’s/35’s)

RX

DB (35/20#) & Pull-ups

CrossFit Allegiance – CrossFit

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Weightlifting

Back Squat

Set 1: 4 Reps @ 86%

Set 2: 3 Reps @ 92%

Set 3: 1 Reps @ 98%

Take 5-7 Warmup Sets to Build to Opening 86%

Clean and Jerk

Every 2 Minutes x 5 Sets:

3 Cleans

1 Split Jerk

Gradually Build to Opening 65% of 1RM Clean and Jerk

Metcon

Metcon (Time)

2 Rounds:

20 Alternating Pistols

10 Power Cleans (155/105)

20 Box Jump Overs (24″/20″)

10 Push Jerks (155/105)

RX

2 Rounds

10 Reverse Burpees (16/12kg)

10 Power Cleans (135/95)

20 Box Jump Overs (24″/20″)

10 Push Jerks (135/95)

Step-ups or Box Jumps are ADV RX and RX

CrossFit Allegiance – CrossFit

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Metcon

Metcon (Time)

Teams of 3:

For Time (30 Minute Cap):

75/45 Calorie Bike

75 Power Snatches (75/55)

75 Thrusters (75/55)

75/45 Calorie Bike

60 Power Snatches (95/65)

60 Thrusters (95/65)

75/45 Calorie Bike

45 Power Snatches (115/85)

45 Thrusters (115/85)

400m Run

30 Power Snatches (135/95)

30 Thrusters (135/95)

400m Run

15 Power Snatches (155/105)

15 Thrusters (155/105)

CrossFit Allegiance – CrossFit

Early bird special price for Battle Of The Lake ends January 11th. Link to sign up is below.

http://www.unbrokenseries.com/battle-lake

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Weightlifting

Front Squat

On the Minute x 9:

On the 0: 1 Front Squat @ 78%

On the 1: 1 Front Squat @ 81%

On the 2: 1 Front Squat @ 84%

On the 3: 1 Front Squat @ 81%

On the 4: 1 Front Squat @ 84%

On the 5: 1 Front Squat @ 87%

On the 6: 1 Front Squat @ 84%

On the 7: 1 Front Squat @ 87%

On the 8: 1 Front Squat @ 90%

This is the first of 3 weeks of a incremental build in percentages on front squats waves

Each set will start on the top of the minute

Have your extra plates nearby beforehand, as you’ll have less than 60 seconds to change out weights between sets

Percentages are based off your 1RM Front Squat

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

1 Deadlift (405/285)

10 T2B

15 Bar Facing Burpees

RX

(315/225)

Fitness

(225/155)

CrossFit Allegiance – CrossFit

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Metcon

Metcon (5 Rounds for reps)

5 Rounds:

1 Minute GHD or weighted sit-ups

1 Minute Reverse Lunges

1 Minute Row

1 Minute KBS (24/16kg)

1 Minute Rest

CrossFit Allegiance – CrossFit

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Weightlifting

Push Press (4×6 across)

4 x 6

This is the 4th and final Push Press progression

Aim to build in loading from last time, adding around 2-4%

Metcon

Metcon (Time)

Partner WOD

2 Rounds:

100/70 Cal Bike

2,000m Row

100 Wallballs (30/20)

RX Wallball (20/14)