WOD
1/10/20
CrossFit Allegiance – CrossFit
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Weightlifting
Front Squat
On the Minute x 9:
On the 0: 1 Front Squat @ 78%
On the 1: 1 Front Squat @ 81%
On the 2: 1 Front Squat @ 84%
On the 3: 1 Front Squat @ 81%
On the 4: 1 Front Squat @ 84%
On the 5: 1 Front Squat @ 87%
On the 6: 1 Front Squat @ 84%
On the 7: 1 Front Squat @ 87%
On the 8: 1 Front Squat @ 90%
This is the first of 3 weeks of a incremental build in percentages on front squats waves
Each set will start on the top of the minute
Have your extra plates nearby beforehand, as you’ll have less than 60 seconds to change out weights between sets
Percentages are based off your 1RM Front Squat
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
1 Deadlift (405/285)
10 T2B
15 Bar Facing Burpees
RX
(315/225)
Fitness
(225/155)
1/9/20
CrossFit Allegiance – CrossFit
Metcon
Metcon (5 Rounds for reps)
5 Rounds:
1 Minute GHD or weighted sit-ups
1 Minute Reverse Lunges
1 Minute Row
1 Minute KBS (24/16kg)
1 Minute Rest
1/8/20
CrossFit Allegiance – CrossFit
Weightlifting
Push Press (4×6 across)
4 x 6
Rest 2 Minutes Between Sets
This is the 4th and final Push Press progression
Aim to build in loading from last time, adding around 2-4%
Metcon
Metcon (Time)
Partner WOD
2 Rounds:
100/70 Cal Bike
2,000m Row
100 Wallballs (30/20)
RX Wallball (20/14)
1/7/20
CrossFit Allegiance – CrossFit
Weightlifting
Power Clean
Pausing Power Clean
On the 1:30 x 5:
1 Pausing Power Clean
1 Power Clean
*2 Second Pause at Knee
*2 Second Pause in Catch
Set 1: 60%
Set 2: 63%
Set 3: 66%
Set 4: 69%
Set 5: 72%
The two reps do not need to be completed ‘touch and go’
Percentages are based on your 1RM Power Clean
Metcon
Metcon (Time)
ADV RX
3 Rounds:
100 DU
20 Barbell Facing Burpees
10 Cleans
Round 1: 155/105
Round 2: 185/135
Round 3: 225/155
RX
3 Rounds
100 DU
20 Barbell Facing Burpees
10 Cleans
Round 1: 135/95
Round 2: 155/105
Round 3: 185/135
1/6/20
CrossFit Allegiance – CrossFit
Weightlifting
Back Squat
Set 1: 4 Reps @ 83%
Set 2: 3 Reps @ 89%
Set 3: 2 Reps @ 95%
3 Minutes Rest
Set 4: 4 Reps @ 89%
Set 5: 3 Reps @ 95%
Set 6: 2 Reps @ 101%
3 Minutes Rest
Set 7: 4 Reps @ 95%
Set 8: 3 Reps @ 101%
Set 9: 2 Reps @ 107%
All percentages are based off your 5-Rep Back Squat
We’ll repeat this 4-3-2 scheme next week at higher percentages
We’ll re-test our 5-Rep Back Squat in the week that follows
Metcon
Metcon (2 Rounds for reps)
R1 AMRAP 5:
21-15-9:
OHS (115/85)
T2B
Rest 5 Minutes
R2 AMRAP 5:
15-12-9:
Thrusters (115/85)
C2B
RX
AMRAP 5:
21-15-9:
OHS (95/65)
T2B
Rest 5 Minutes
AMRAP 5:
15-12-9:
Thrusters (95/65)
Pull-ups
Scaling options
Front Squats for OHS
Sit-ups or Knee ups for T2B
RR for pull-ups
1/4/20
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner
2 Rounds:
400m Row
40 Single DB Box Step-ups
400m Row
40 Single DB Hang Clean & Jerks
400m Row
40 Single DB Snatches
Dumbbell: 50/35
Box: 24/20
1/3/20
CrossFit Allegiance – CrossFit
Weightlifting
Push Press (4×6 across)
4 x 6
Rest 2 Minutes Between Sets
try to improve from the previous weeks. This is 3 of 4 weeks for push press.
Metcon
RX: Metcon (Weight)
Every 3 Minutes x 5 Rounds:
15/12 Calorie Row
12 Plate Hops (35# plate)
5 Thrusters
*Building to a Heavy Thruster Weight
Score is heaviest Thruster weight
ADVRX: Metcon (3 Rounds for reps)
AMRAP 3:
3 Rope Climbs (15′)
9 Front Squats (225/155)
Max Calorie Row
Rest 2 Minutes
AMRAP 3:
3 Rope Climbs (15′)
7 Front Squats (225/155)
Max Calorie Row
Rest 2 Minutes
AMRAP 3:
3 Rope Climbs (15′)
5 Front Squats (225/155)
Max Calorie Row
Score is Cal Row each round
1/2/20
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner WOD
4 Rounds
20 Burpees
40 KBS (24/16kg)
600m Row
12/31/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner WOD
For Time:
30 Strict HSPU
30 Strict C2B
30-24-18:
Row Calories
Bike Calories
30 Strict HSPU
30 Strict T2B
30-24-18:
Row Calories
Bike Calories
30 Strict HSPU
30 Strict Pull-ups
30-24-18:
Row Calories
Run 200m together after each row, ending in the run
RX is all Kipping
12/30/19
CrossFit Allegiance – CrossFit
One of our members can’t find their keys since attending class this past Saturday. We have already searched the entire gym. Can everyone please look in their bags and let us know if they find…….Ford F150 key fob with about 15 individual keys on it. Thank you
Weightlifting
Back Squat
5 Sets of:
1 Tempo Back Squat
2 Back Squats
Tempo:
• 5 Seconds Down
• 1 Second Pause
• Regular Stand
Set 1: 60%
Set 2: 65%
Sets 3-5: 70%
•3 total back squats, the first rep will be at a controlled tempo, while the last 2 are completed at a normal speed
•This tempo helps us focus on positioning, improve body awareness, and build strength
•These percentages are based off your 1RM Back Squat
Metcon
Fight Flight (AMRAP – Rounds and Reps)
AMRAP 20:
20 Wallballs (20/14)
20 Hang Snatches (95/65)
20 Box Jumps (24/20)
20 Front Squats (95/65)
20/15 Calorie Row
RX 75/55
