WOD
7/5/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Team of 4
3 Rounds:
108/80 Calorie Row
60 Wallballs
200m Run
40 Slamballs (60/40)
RX 30/20
7/4/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner WOD
1 Mile Light Run
5 Sets:
30 weighted sit-ups OR 30 burpees
16 T2B
10 Strict Pull-ups OR 4 Rope climbs
200/150 Calorie Row
1 Mile Light Run
7/3/19
CrossFit Allegiance – CrossFit
Weightlifting
Snatch Primer
On the 2:30 x 5 Sets:
3-Position Power Snatch
3-Position Squat Snatch
Barbell load – 55% of 1RM Snatch
Complex of (6) repetitions.
1 High Hang Power Snatch (pocket-level)
1 Hang Power Snatch (knee-level)
1 Power Snatch (from the floor)
1 High Hang Squat Snatch (pocket-level)
1 Hang Squat Snatch (knee-level)
1 Squat Snatch (from the floor)
This is on the lighter side, so that we can work on our cycling positions and speed on the bar. Move well so that we have a base to build off of. We are looking to hold onto the bar for the duration (building our stamina in our grip, no less our full movement), but if you must drop, do it after the three power reps.
Metcon
Metcon (Time)
Team of 4:
5 Rounds
9 Box Jump (30″/24″)
15 Dumbbell Front Squats
15/12 Calorie Assault Bike
DB – 50’s/35’s
Next person goes when the person before them gets on the bike.
7/2/19
CrossFit Allegiance – CrossFit
Schedule this week:
Thursday July 4th 8:30am only
Friday July 5th 5:30am 9:30am only.
The rest of the week is regular schedule.
Weightlifting
Deadlift (5×5 Climbing TNG)
Metcon
Sugar Daddy (Time)
21-15-9 Dead Lifts, 225/155
400m Run after each round
Extra work if you want an after WOD
Metcon (Time)
For Time:
21-15-9:
Strict Pull-Ups
Strict Handstand Pushups
12:00 Time Cap
7/1/19
CrossFit Allegiance – CrossFit
Weightlifting
Back Squat
Alternating “On the Minute” x 12 (6 Rounds)
Odd Minutes – 3 Front Squats
Even Minutes – 6 Back Squats
Barbell – between 50%-60% of Back Squat
Metcon (Time)
For Time:
2K Row
Directly into 10 Rounds:
3 Power Cleans
6 Pushups
9 Air Squats
ADV RX 155/105
RX 135/95
6/30/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
Buy In: 75/50 Calorie Bike
Then…
3 Wallballs, 3 Burpees
6 Wallballs, 6 Burpees
9 Wallballs, 9 Burpees
…
Up By 3’s Until Time Cap
Rx/Px: (20/14)
Fx: (14/10)
6/29/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner WOD
4 Rounds:
400m Run
40 T2B
30 DB Snatches (50/35)
100m DB carry
DB Carry:
R1 – Left Arm DB Overhead
R2 – Right Arm DB Overhead
R3 – Left Arm DB Overhead
R4 – Right Arm DB Overhead
*Partners switch as needed*
6/28/19
CrossFit Allegiance – CrossFit
Weightlifting
Hang Clean + Split Jerk
On the 1:30 x 7 Sets:
2 Hang Squat Cleans
1 Split Jerk
Set #1 – 60%
Set #2 – 65%
Set #3 – 70%
Set #4 – 75%
Sets #5+6+7 – Build to a moderate
% of your 1RM Clean & Jerk
Metcon
Metcon (Time)
For Time:
21/15 Calorie Row
30 DU
7 Hang Clusters (135/95)
15/12 Calorie Row
30 DU
7 Hang Clusters
9 Calorie Row
30 DU
7 Hang Clusters
RX 115/75
6/27/19
CrossFit Allegiance – CrossFit
Get your 4 person team together for Beer City Beatdown VI. Link is below.
http://www.unbrokenseries.com/beatdown
Metcon
Metcon (Time)
Partner WOD
Cash In: 100 Calorie Bike
4 Rounds
40 sit-ups
20 HSPU
Cash Out: 100 Calorie Row
RX HSPU = DB Strict Press 35/20#
Split Reps, one rower, one bike
Extra Gymnastics Work
Metcon (No Measure)
Handstand Walks
6/26/19
CrossFit Allegiance – CrossFit
We will have our 2nd final CrossFit camp July 22nd – July 24th Monday Tuesday and Wednesday from 9am – 12pm. You can call ahead to sign up or email [email protected] or come in July 22nd morning at 9am to sign up.
Weightlifting
Squat Snatch
On the 2:00 x 5 Sets:
1 High Hang Squat Snatch (pockets)
1 Hang Squat Snatch (knee-level)
1 Low-Hang Squat Snatch (shin, but not floor)
On each rep, pause for a full 2s in the catch position (bottom of squat) before standing. On the third and final rep of the complex, the low-hang is below the knee, but not touching the floor. We are aiming to hold onto the bar throughout for an unbroken complex.
Set #1 – 60% of 1RM Squat Snatch
Set #2 – 65%
Sets #3+4+5 – 70%
The purpose behind the pause is to build positioning and stability in the catch. Focus on positioning, speed (and consistency) to the catch position. Pausing here gives a chance to dive into this position with focus.
Metcon
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
