0

2/29/20

CrossFit Allegiance – CrossFit

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Metcon

Metcon (Time)

Partner WOD

For Time:

30 Snatches

10 Ring MU

30 Clean and Jerks

10 Ring MU

30 Thrusters

10 Ring MU

Barbell: 135/95

Directly Into…

3 Rounds

48 Single DB Overhead Lunge (24 each athlete, 12 with right arm & 12 with left arm)

30 Weighted Abmat Sit-ups

10 Deadlifts 135/95

RX 10 C2B in place of Ring MU and 115/75

*One barbell

Use your DB for weighted sit-ups

0

2/28/20

CrossFit Allegiance – CrossFit

Justin and Jessica Lincoln please know that you are in our thoughts and prayers. We are saddened to hear about Michael James Lincoln, passing on February 26.

At 11 months old Michael was diagnosed with Acute Myeloid Leukemia. The celebration of Mikey’s life will be held Saturday, February 29, from 2 – 4 PM at Palmetto Funeral Home, 2049 Carolina Place Drive, Fort Mill, SC 29708. Attire is casual and the family welcomes everyone to wear their favorite cartoon/hero costume or shirt.

After the service, the family will be meeting at Olde Mecklenburg Brewery, 4150 Yancey Rd, Charlotte, NC 28217. Anyone who would like to join them is invited to do so.

Charitable donations in lieu of flowers are welcomed and should go to Target Pediatric AML. Donations may be made online or you may send to The Children’s Oncology Group Foundation, 3720 Spruce Street, #506, Philadelphia, PA 19104.

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Weightlifting

Front Squat

On the 1:30 x 7 Sets

Set 1 (On the 0:00): 3 Reps @ 79%

Set 2 (On the 1:30): 1 Rep @ 84%

Set 3 (On the 3:00): 3 Reps @ 79%

Set 4 (On the 4:30): 1 Rep @ 87%

Set 5 (On the 6:00): 3 Reps @ 79%

Set 6 (On the 7:30): 1 Rep @ 90%

Set 7 (On the 9:00): 12 Reps @ 64%

Metcon

Metcon (AMRAP – Rounds and Reps)

30 Minute AMRAP:

20/15 Calorie Row

10 Burpee Box Jump Overs (24″/20″)

58′ Handstand Walk (8 Mats)

5 DBall Squats (60/40)

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2/26/20


CrossFit Allegiance – CrossFit

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Weightlifting

Metcon (6 Rounds for weight)

On the 1:30 x 6 Sets:

Set 1: 11 Deadlifts + 11 Push Jerks

Set 2: 11 Deadlifts + 9 Push Jerks

Set 3: 11 Deadlifts + 7 Push Jerks

Set 4: 11 Deadlifts + 5 Push Jerks

Set 5: 11 Deadlifts + 3 Push Jerks

Set 6: 11 Deadlifts + 1 Push Jerk

Every 90 seconds (0:00 – 1:30 – 3:00 – 4:30 – 6:00 – 7:30)

Start your first set between 40-50% of your 1RM Push Jerk

The goal here is to gradually increase loading as the overhead repetitions decrease

With rest built in

Push for unbroken sets of Push Jerks

Record Weight used for each round. Score will be total weight.

Metcon

Metcon (Time)

3 Rounds:

50/35 Cal Row

20 Box Jump Overs (24″/20″)

20 Double Dumbbell Power Cleans (50’s/35’s)

0

2/25/20


CrossFit Allegiance – CrossFit

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Gymnastics

Metcon (Time)

For Time:

100 DU, 10 Ring MU 6

80 DU, 8 Ring MU 5

60 DU, 6 Ring MU 4

40 DU, 4 Ring MU 3

20 DU, 2 Ring MU2

RX MU (6,5,4,3,2)

*10:00 Time Cap

Metcon

Metcon (Time)

Partner WOD

3 Rounds

10 Thrusters

40/28 Cal Bike

3 Rounds

10 Snatches

500m/400m Row

3 Rounds

10 Cleans

10 Lateral Burpees

ADV RX 135/95

Rx 95/65

Scaled 65/45

0

2/24/20


CrossFit Allegiance – CrossFit

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Weightlifting

Back Squat

Set 1 (On the 0:00): 9 Reps @ 78%

Set 2 (On the 2:00): 7 Reps @ 85%

Set 3 (On the 4:00): 5 Reps @ 92%

Set 4 (On the 6:00): 3 Reps @ 97%

Set 5 (On the 8:00): 1 Rep @ 102%

Set 6 (On the 9:00): 1 Rep @ 104%

Set 7 (On the 10:00): 1 Rep @ 106-107%

Set 8 (On the 11:00): 1 Rep @ 106-107%

Set 9 (On the 12:00): 1 Rep @ 106-107%

Set 10 (On the 13:00): 1 Rep @ 106-107%

Set 11 (On the 14:00): 1 Rep @ 106-107%

4th week of Back Squat waves

Increasing loads from last week, while maintaining the same exact rep scheme

Sets 1-4 are completed on the 2:00

Sets 5-11 are completed on the 1:00

On sets 7-11, it’s your choice inside the range of 106-107%, based on how last week went

Metcon

Metcon (Time)

3 Rounds:

9 T2B

7 Lateral Barbell Burpees

5 Hang Squat Cleans (135/95)

30/21 Calorie Row

3 Rounds:

9 T2B

7 Lateral Barbell Burpees

5 Hang Squat Cleans (165/115)

30/21 Calorie Row

3 Rounds:

9 T2B

7 Lateral Barbell Burpees

5 Hang Squat Cleans (185/135)

ADV RX as written

RX 95/65, 135/95, 155/105

Scaled 75/55, 95/65, 135/95

0

2/21/20

CrossFit Allegiance – CrossFit

5:30 AM and 6:30 AM classes are cancelled due to the weather. Sorry for the inconvenience.

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Weightlifting

Front Squat

On the 1:30 x 7 Sets

Set 1 (On the 0:00): 3 Reps @ 77%

Set 2 (On the 1:30): 1 Rep @ 82%

Set 3 (On the 3:00): 3 Reps @ 77%

Set 4 (On the 4:30): 1 Rep @ 85%

Set 5 (On the 6:00): 3 Reps @ 77%

Set 6 (On the 7:30): 1 Rep @ 88%

Set 7 (On the 9:00): 12 Reps @ 62%

*Percentages Based on 1RM Front Squat

Entering week 3 of these Front Squat Waves

This week, we climb by 2% across all lifts over last week

The percentages will stay at 77% for each set of 3

The percentages will climb by 3% on each set of 1 (82-88%)

We’ll finish out the session with a 12-rep drop set at 62%

Sets begin every 90 seconds (0:00 – 1:30 – 3:00 – 4:30 – 6:00 – 7:30 – 9:00)

Metcon

Wise Men or Wise Men Jr. (3 Rounds for reps)

AMRAP 3:

Max Rounds of Macho Man (155/105)

Rest 3 Minutes

AMRAP 3:

Max Rounds of Macho Man (175/115)

Rest 3 Minutes

AMRAP 3:

Max Rounds of Macho Man ( (195/135)

ADV RX As written

RX R1 (95/65) R2 (115/85) R3 (135/95)

1 “Macho Man” complex is:

3 Power Cleans

3 Front Squats

3 Push Jerks

0

2/19/20


CrossFit Allegiance – CrossFit

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Metcon

Metcon (7 Rounds for reps)

On the Minute x 7:

Thrusters

Minute 1: 75/55

Minute 2: 95/65

Minute 3: 115/85

Minute 4: 115/85

Minute 5: 115/85

Minute 6: 95/65

Minute 7: 75/55

The Thrusters will be completed one single unbroken set at the listed weight

Once the bar hits the ground, you’ll rest until the next minute begins

Metcon

Metcon (Time)

2 Rounds For Time:

20 Push Presses (95/65)

30 Single DB Box Step-ups (35/20#) (24/20″)

40 Burpees

50/35 Calorie Row

goal is 15-25 minutes