WOD

CrossFit Allegiance – CrossFit

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Weightlifting

Stamina Squating

Alternating On the Minute x 12 (6 Rounds):

Odd Minutes: 1 Front Squat

Even Minutes: 3 Back Squats

Barbell Loaded at 72% of 1RM Front Squat (Both Lifts)

Metcon

Metcon (AMRAP – Rounds and Reps)

ADV RX

AMRAP 18:

5 Round Buy-In:

200m Run

10 OHS (95/65)

In Time Remaining…

Max Rounds:

5 C2B

7 Kipping HSPU

21 Air Squats

RX

AMRAP 18:

5 Round Buy-In:

200m Run

10 OHS (75/55)

In Time Remaining…

Max Rounds:

5 Push-ups

7 HSPU

21 Air Squats

Optional Extra Strength Work

Jerk (83% 5×3)

CrossFit Allegiance – CrossFit

Choose which WOD you want to do or you can do both. One is a partner WOD and the other is individual.

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Metcon

Metcon (Time)

4 Rounds

10 Cleans 165/115

25 sit-ups

5 Burpees

RX 135/95

Metcon

Metcon (Time)

Partner WOD

“Don’t Let Go”

ADV RX

For time:

50 Calorie Row

50 Chest to Bar Pull-ups

40 Calorie Row

60 Toes to Bar

30 Calorie Row

70 Pull-ups

RX

50 Calorie Row

50 Burpees over the abmat

40 Calorie Row

40 Knee ups or 20 Toes to Bar

30 Calorie Row

30 Pull-ups or 20 Bupees over the abmat

CrossFit Allegiance – CrossFit

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Metcon

Metcon (Time)

Partner WOD

18 Snatches

4x100m Farmers Carry

(Athlete A 100m)

(Athlete B 100m)

(Athlete A 100m)

(Athlete B 100m)

30 Cleans

4x200m Farmers Carry

(Athlete A 200m)

(Athlete B 200m)

(Athlete A 200m)

(Athlete B 200m)

42 Push Jerks

100/80 Calorie Row

*Split barbell reps

ADV RX 135/95 KB (24/16kg)

RX 115/80 KB (24/16kg)

CrossFit Allegiance – CrossFit

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Weightlifting

Front Squat

2×4 @ 82%

2×3 @ 87%

2×2 @ 92%

Metcon

Triple Up (AMRAP – Rounds and Reps)

AMRAP x 12

3 Thrusters (95/65)

3 T2B

3 Calorie Row

6 Thrusters (95/65)

6 T2B

6 Calorie Row

9 Thrusters (95/65)

9 T2B

9 Calorie Row

….

Continue to add (3) reps until finish

Extra work if you want an after WOD

Metcon (Time)

For Time:

50 DU

21 HSPU

50 DU

15 HSPU

50 DU

9 HSPU

50 DU

15 HSPU

50 DU

21 HSPU

CrossFit Allegiance – CrossFit

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Metcon

Metcon (Time)

Partner

For Time:

140/100 Calorie Row

100 AbMat Sit-ups

60 Push-ups

100 AbMat Sit-ups

140/100 Calorie Row

Strength

Metcon (No Measure)

5 Supersets:

6 Tempo Chest to Bar Pull-Ups

9 Tempo Dumbbell Bench Press

*5 second negative/lowering phase. Build to a heavy on the tempo dumbbell bench press

CrossFit Allegiance – CrossFit

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Weightlifting

Power Clean

Build to Heavy 5-Rep Touch and Go

Metcon

High Roller (Time)

3 Rounds:

600 Meter Run

21 Hang Squat Snatches (75/55)

RX Hang Squat Cleans

Gymnastics

Metcon (No Measure)

Handstand Walk Practice

Spend 15:00 of practice

CrossFit Allegiance – CrossFit

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Weightlifting

Back Squat

1×9 76%

1×9 80%

1×9 84%

Metcon

Metcon (3 Rounds for reps)

AMRAP 3:

9/6 Calorie Bike

9 Power Cleans (115/80)

Rest 3 Minutes

AMRAP 3:

9/6 Calorie Row

7 Power Cleans (135/95)

Rest 3 Minutes

AMRAP 3:

100m Run

5 Power Cleans (155/105)

RX (95/65),(115/80),(135/95)

Optional Extra Strength Work

Snatch

On the Minute x 14:

Minutes 1-2-3: Snatch Pull + Hang Squat Snatch + Squat Snatch (68-71-74%)

Minute 4: Rest

Minutes 5-6-7: 2 Squat Snatches (78-81-84%)

Minute 8: Rest

Minutes 9-10-11: 1 Squat Snatch (88-90-92%)

Minute 12: Rest

Snatch Pull + 3 Snatch Hang High Pulls

5 Sets (63-65-67-69-72%)

CrossFit Allegiance – CrossFit

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Weightlifting

Jerk (1 Rep max)

Metcon

Dirty Thirty (Time)

30 Box Jumps (24″/20″)

30 C2B

30 KBS (24/16kg)

30 T2B

30 Push Presses (115/80)

30 Deadlifts (115/80)

30 Wallballs (20/14)

30 Burpees

30 Double-Unders

CrossFit Allegiance – CrossFit

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Metcon

Metcon (Time)

Teams of 3

For Time (30 Minute Cap):

1 Mile Run

150/100 Calorie Row

100 Hang Cleans(135/95)

80 Front Squats (135/95)

60 Snatches (135/95)

RX 115/65

CrossFit Allegiance – CrossFit

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Weightlifting

Front Squat

2×4 @ 79%

2×3 @ 84%

2×2 @ 90%

Metcon

Tread Water (Time)

For Time:

2k Row

150 DU

10 Rounds of:

5 C2B

10 Push-ups

15 Air Squats

RX

2k Row

200 Singles

10 Rounds of:

5 Pull-ups

10 Push-ups

15 Air Squats

Optional Extra Strength Work

Squat Clean

Minutes 1-2-3:

3 Squat Cleans (66-69-72%)

Minute 4: Rest

Minute 5-6-7:

2 Squat Cleans (76-79-82%)

Minute 8: Rest

Minutes 9-10-11:

1 Squat Clean (86-88-90%)

Minute 12: Rest

Minutes 13-14-15:

1 Squat Clean (86-88-90%)