WOD

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CrossFit WOD, March 17, 2021

PPLAdmin March 16, 2021

3/17/21

Gymnastics

Metcon (Time)

5 Rounds
9 Box jump overs
8 C2B

Metcon

Metcon (Time)

15 Squat Snatch 95/65
12 Squat Snatch 115/75
9 Squat Snatch 135/95
6 Squat Snatch 155/105
3 Squat Snatch 185/135

CrossFit WOD, March 16, 2021

PPLAdmin March 15, 2021

3/16/21

Gymnastics

Metcon (AMRAP – Reps)

4 Rounds
:30 max strict HSPU
:30 HSW
*every mat is a rep*

Metcon

Metcon (AMRAP – Reps)

AMRAP 14 max Cal Row

Every 2 Minutes starting at 0:00
7 T2B
7 Push Press 95/65
7 Front Squats

CrossFit WOD, March 15, 2021

PPLAdmin March 14, 2021

3/15/21

If you have signed up for the open it is your responsibility to enter your own score at games.crossfit.com I do not have access to your account so I am not able to enter your score for you.

I have until Wednesday to log in and approve all the scores that have been submitted for our CFA Team.

You need to know how many reps you finished and your tie break time which is the last set of DU’s you finished.

Let me know if you have any questions.

Weightlifting

Snatch (5×3 Complex Unbroken)

On the 1:30 x 5 sets:
1 Snatch Pull
2 Hang Squat Snatch

50%-65% of 1 RM Squat Snatch

Metcon

Metcon (Time)

4 Rounds:
10 Burpee Box Jumps
10 C2B
10 Hang Snatches
30/21 Cal Row

RX 75/55
ADV RX 95/65

CrossFit WOD, March 13, 2021

PPLAdmin March 12, 2021

3/13/21

Metcon

CrossFit WOD, March 12, 2021

PPLAdmin March 11, 2021

3/12/21

CrossFit Open Workout Week 1. We have until Monday at the 5:30pm to complete this workout and submit your score asap on Games.CrossFit.com before 8pm.

Metcon

Crossfit Games Open 21.1 RX (Ages 16-54) (Time)

For Time:

1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders

Time cap: 15 min

Crossfit Games Open 21.1 Scaled (Ages 16-54) (Time)

For time:

1 scaled wall walk
10 single-unders
3 scaled wall walks
30 single-unders
6 scaled wall walks
60 single-unders
9 scaled wall walks
90 single-unders
15 scaled wall walks
150 single-unders
21 scaled wall walks
210 single-unders

Time cap: 15 min

CrossFit WOD, March 11, 2021

PPLAdmin March 10, 2021

3/11/21

Thursday Night pick up some wings or pizza and join us at CrossFit Allegiance:
6:30pm – 8:00PM eat and socialize
8:00pm watch the Open announcement

Metcon

3 minutes Any Machine
2 Rounds
3 strict Pull-ups
10 KB swings (light weight)
10 Cal Row
15 AbMat sit-ups
15 Air Squats
3 minutes any machine
2 Rounds
5 GM
5 Back Squats
5 Strict Press
5 RDL
5 Front Squats
3 minutes any machine

***just the barbell***

CrossFit WOD, March 10, 2021

PPLAdmin March 9, 2021

3/10/21

Metcon

Metcon (AMRAP – Rounds and Reps)

5 Rounds:
AMRAP 3
12 Single DB Box Step Ups
8 Burpee Box Jump Overs (50/35)
Max Calorie Bike

ADV RX
5 Rounds
AMRAP 3
1 Legless Rope Climb
25 DU
Max Calorie Bike

CrossFit WOD, March 9, 2021

PPLAdmin March 8, 2021

3/9/21

Weightlifting

Power Clean (5 PC Every Other Minute x 5 Rounds:)

Minute:
0:00, 2:00, 4:00, 6:00, 8:00

5 Power Cleans

Build in Weight every Round

Metcon

Metcon (Time)

RUN
800m-600m-400m-200m-100m
10 Deadlifts 185/135
40 DU

ADV RX
315/225

CrossFit WOD, March 8, 2021

PPLAdmin March 7, 2021

3/8/20

Boxing Monday 4pm

CrossFit WOD, March 6, 2021

PPLAdmin March 5, 2021

3/6/21

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 25
Partner
30 Snatches (95/65)
4 Rounds of Cindy (each partner does 2 Rounds alternating Rounds)
800/600m Row

"Cindy"
5 Pull-ups
10 Push-ups
15 Air Squats

ADV RX
"Ninja Cindy"
3 Ring MU
9 Kipping HSPU
18 Alternating Pistols

WOD

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