WOD
6/25/19
CrossFit Allegiance – CrossFit
Weightlifting
Hang Power Clean
On the 1:30 x 5 Sets:
1 Hang Clean Pull
1 Hang Clean High Pull
2 Hang Power Cleans
Set #1 – 50% of 1RM Clean
Set #2 – 55%
Sets #3+4+5 – 60%
Hang Clean Pull
Long arm throughout. With a big shrug at the top of the rep along with triple extension of the lower body, we are looking to find our speed through the middle.
Hang Clean High Pull
This movement builds upon the clean pull, and now finishes with a bending of the elbows. With elbows coming high and outside, our aim here is to train our timing of the bend as well as the bar path. “Hide your knuckles” is a cue that can be helpful for keeping the bar close. Rotate the knuckles forward over the bar towards the ground which will help find a better scarecrow position.
In terms of height, we are looking to bring the bar to about mid chest. Let the bar rise from the extension, and let gravity take it right back down to the hang (don’t fight the negative).
After these two movements, you can drop the bar if you feel it will benefit. To finish the set, 2 hang power cleans to confirm the bar path and movement. Weights are intended to stay on the moderate side.
Metcon
Metcon (3 Rounds for reps)
R1: AMRAP 4:00
27 Hang Cleans (95/65)
27 Lateral Burpees Over Bar
27/21 Calorie Row
Rest 4:00
R2: AMRAP 4:00
21 Hang Cleans (115/85)
21 Lateral Burpees Over Bar
21/15 Calorie Row
Rest 4:00
R3: AMRAP 4:00
15 Hang Cleans (135/95)
15 Lateral Burpees Over Bar
15/12 Calorie Row
6/24/19
CrossFit Allegiance – CrossFit
Weightlifting
Front Squat
5 Sets:
1 Tempo Pausing Front Squat
1 Front Squat
Tempo: 5s negative, 3 second pause in bottom.
Set #1 – 60% of 1RM Front Squat
Set #2 – 65%
Sets #3+4+5 – 70%
Metcon
Metcon (Time)
For Time:
2 Rounds
400 Run
25 Thrusters (65/45)
15 C2B
Extra work if you want an after WOD
Metcon (No Measure)
3 Rounds
15 Weighted Glute Bridges
25 GHD Sit-Ups
6/22/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
Teams of 3, AMRAP 30:
7/5 Calorie Bike
8 T2B
5 Clean and Jerks
1st 6 Rounds – 95/65
2nd 6 Rounds – 115/85
3rd 6 Rounds – 135/95
4th 6 Rounds – 155/105
Parters cycle through full rounds, one at a time. Weights climb every (6) rounds, or in other words, after each partner has cleared the weight *twice*. Score is full rounds, plus reps.
6/21/19
CrossFit Allegiance – CrossFit
Weightlifting
Deadlift
rest ~1:30-2:00 between:
3 Reps @ 70%, 1 Rep @ 75%
3 Reps @ 70%, 1 Rep @ 80%
3 reps @ 70%, 1 Rep @ 85%
Rest 2 min following our single at 85% make a judgment call to attempt a 1 Rep Max
Metcon
El Nino (Time)
For Time:
1 Mile Run
50 DB Snatches (50/35#)
400m Run (50/35# DB)
30 Pull-Ups
20 Burpee Box Jumps (24″/20″)
Hold one DB for the 400m Run
6/20/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Calorie Row
20-35-50:
-Run 200m after each row
Into…
Calorie Bike
50-35-20:
-Run 200m after each Bike
6/19/19
CrossFit Allegiance – CrossFit
Weightlifting
Power Snatch
On the 2:00 x 5 Sets:
1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats
Inside this complex, we are looking to hold onto the bar throughout. If we must drop the bar from overhead between snatches, quickly reset.
Set #1 – 60%
Set #2 – 65%
Set #3+4+5 – Build to a heavy complex.
Metcon
Bartender (AMRAP – Rounds and Reps)
AMRAP 10:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches
Barbell – ADV RX 115/85
RX 95/65
6/18/19
CrossFit Allegiance – CrossFit
Hello everyone. We are going to celebrate some soon-to-arrive CrossFit babies! Colby, Jacki, Maddie and David are going to be welcoming their little ones in the next two months. We are collecting presents and giving them out Friday, June 21, at 5 PM during open gym. Feel free to join us and BYOB. We have set up a table for you to leave your gift if you can’t make it. They are all registered at Amazon.com and Colby is also registered at Target. You can also choose to bring diapers and either a used baby book or a new on.
Gymnastics
Strict HSPU (AMRAP – Reps)
Max Strict HSUP
Strict Pull-ups (AMRAP – Reps)
Max Strict Pull-ups
Metcon
Helen on Wheels (Time)
Partner
3 Rounds for time of:
50/36 Cal Bike
42 Kettlebell Swings, 24/16kg
24 Pull-ups
6/17/19
CrossFit Allegiance – CrossFit
Weightlifting
Back Squat
3 Reps @ 70%, 1 Rep @ 75%
3 Reps @ 75%, 1 Rep @ 80%
3 Reps @ 80%, 1 Rep @ 85%
rest 2-3:00 min
Following our single at 85%, make a judgement call to attempt 1 rep.
Metcon
Metcon (Time)
3 Rounds:
75 DU
50 Air Squats
25/18 Calorie Row
Core work
Metcon (2 Rounds for reps)
Tabata GHD Sit-Ups
Rest 1:00
Tabata back Extensions
Tabata is 8 rounds
:20 seconds max reps
:10 seconds rest
6/15/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Teams of 3, with a 30:00 Time Cap:
For Time:
800m Run
75 Box Jumps
50 Clean and Jerks
15 Rope Climbs
50 Clean and Jerks
75 Box Jumps
800m Run
ADV RX
Barbell – 155/105
RX
Barbell – 135/95
6/14/19
CrossFit Allegiance – CrossFit
Weightlifting
Hang Power Snatch (Every 1:30 x 7:)
1 Snatch Pull 1 Low Hang Power Snatch
Set #1 – 65%
Set #2 – 70%
Sets #3-7 (5 Sets) – Build to a heavy rep.
Snatch Pull – Arms stay long and loose. Finish with a big shrug at the top, but don’t actively bend the elbows. Focus on bar path, breaking off the ground and keeping in close contact with the body through active lats.
Low Hang Power Snatch – Bar is as close to the ground as possible, but not touching the ground. This trains postural strength as you are lowering to a near floor position, but forced to control the descent as well as start from a challenging position.
Metcon
Metcon (Time)
On the 4:00 x 5 Rounds:
12/9 Cal Row
9 Barbell-Facing Burpees
6 Power Snatches
ADV RX – 135/95
RX – 115/85
Score is slowest round
