WOD

CrossFit Allegiance – CrossFit

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Metcon

Metcon (Time)

Partner WOD

For Time:

42 Hang Snatches, 200m Run

42 OHS, 200m Run

30 Hang Snatches, 200m Run

30 OHS, 200m Run

18 Hang Snatches, 200m Run

18 OHS, 200m Run

ADV Rx- 95/65

RX – 75/55

CrossFit Allegiance – CrossFit

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Weightlifting

Deadlift

1×5@70%

1×3 @73%

1×3@76%

1×3@79%

1×1@82@

1×1@85%

1×1@88%

1×1@-X

1×1@-X

*After each set, 25′ HS Walk Practice

Metcon

Joker (Time)

For Time:

1-2-3-4-5-6-7-8-9-10: T2B

10-9-8-7-6-5-4-3-2-1: Deadlifts (225/155)

ADV RX as written

RX DL 185/125

CrossFit Allegiance – CrossFit

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Metcon

Metcon (Time)

Team of 3

150-120-90-60-30: Cal Bike

After each set…

150 DU

CrossFit Allegiance – CrossFit

Please sign up for Murph. Class times are open for you to sign up. We will have a 8am 8:30am 9:00am classes. Also, we have a list of appetizers/sides for people to bring and share on the chalkboard please sign up if you can. We will provide burgers, chicken, hot dogs, buns, plates, napkins, cups, forks, knives, ketchup, mustard.

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Weightlifting

Hang Squat Clean

On the Minute x 5:

2 Hang Squat Cleans @ 60%

2 Hang Squat Cleans @ 65%

2 Hang Squat Cleans @ 70%

1 Hang Squat Clean @ 75%

1 Hang Squat Clean @ 80%

On the Minute x 5:

1 Hang Squat Clean, building in load.

Metcon

Metcon (Time)

3 Rounds:

15 Hang Cleans (115/85)

15 Lateral Barbell Burpees

CrossFit Allegiance – CrossFit

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Gymnastics

Metcon (Time)

ADV RX

10 Sets for Time:

30% of Max Strict HSPU

RX

10 Sets of 5 DB Strict Press (50/35)

Strict Nicole (AMRAP – Reps)

20-Minute AMRAP of:

400m Run

Max Rep STRICT Pull-ups
Score is total strict Pull-ups

Max unbroken PU or Ring row. When you drop from the bar go run.

Extra work if you want an after WOD

Metcon (No Measure)

On the 1:30 x 7:

10/7 Calorie Assault Bike

10 GHD Sit-Ups

CrossFit Allegiance – CrossFit

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Emma is a Marine!

Weightlifting

Back Squat

On the 2:00 x 6 Sets:

On the 0:00… 3 Reps @ 75%

On the 2:00… 1 Rep @ 85%

On the 4:00… 3 Reps @ 78%

On the 6:00… 1 Rep @ 88%

On the 8:00… 3 Reps @ 81%

On the 10:00… 1 Rep @ 91%

Metcon

Metcon (Time)

On the 5:00 x 5:

30 Air Squats

20/15 Calorie Row

7 Power Snatches (115/85)

*slowest round is your score

CrossFit Allegiance – CrossFit

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Metcon

Metcon (Time)

In Teams of 3, with a 30:00 Time Cap:

3 Rounds:

400 Meter Team Run

50 Barbell-Facing Burpees

9 Rope Climbs

… Directly into…

21 Clean and Jerks (115/85)

21 Clean and Jerks (135/95)

21 Clean and Jerks (155/105)

21 Clean and Jerks (185/125)

21 Clean and Jerks (205/135)

CrossFit Allegiance – CrossFit

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Weightlifting

Power Clean

6 Sets of 2:

3-Pause Power Clean

Set #1 – 60%

Set #2 – 65%

Sets #3+4+5+6 – Build to a heavy.

Metcon

Fight Club (3 Rounds for reps)

3 Rounds, For Total Reps:

1 Minute Thrusters (95/65)

1 Minute Power Cleans (95/65)

1 Minute Box Jump Overs (24/20)

1 Minute Pull-ups

1 Minute Assault Bike Calories

1 Minute Rest

CrossFit Allegiance – CrossFit

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Metcon

Metcon (Time)

4 Rounds:

30 AbMat Sit-ups

200m run

10 Strict Pull-ups

10 T2B

100m farmers carry (24/16kg)

CrossFit Allegiance – CrossFit

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Metcon

Metcon (3 Rounds for reps)

Team of 3

Round 1

AMRAP 7 – Max Overhead Squats

First 50 Reps – 115/85

Second 50 Reps – 135/95

Time Remaining – 155/105

Rest 3:00

Round 2

AMRAP 7 – Max Bench Presses

First 50 Reps – 135/95

Second 50 Reps – 155/105

Time Remaining – 185/125

Rest 3:00

Round 3

AMRAP 7 – Max Deadlifts

First 50 Reps – 185/135

Second 50 Reps – 225/155

Time Remaining – 275/185