WOD
12/11/19
CrossFit Allegiance – CrossFit
Weightlifting
Push Press (4×6 across)
Rest 2 Minutes Between Sets
*A good place to start is between 90-100% of your 10RM Push Press from last week
Metcon
Metcon (Time)
Partner
3 Rounds
120 Double Unders
50/32 Cal Bike
20 Thrusters (155/105)
RX (135/95)
Fitness (95/65)
12/10/19
CrossFit Allegiance – CrossFit
Gymnastics
Metcon (3 Rounds for reps)
ADV RX
Strict Gymnastics
0-5
5 min AMRAP
3 Deficit Strict HSPU
:15 Seconds Hanging L-Sit
5-10
5 min AMRAP
2 Rope Climbs
6 Kipping Deficit HPSU
10-15
5 min AMRAP
3 Tempo Strict Pull-ups (3 Seconds Up, 3 Seconds Down)
:60 Seconds HS Walk
** (45/35# plates under your hands for deficit)
RX
5 min AMRAP’s
0-5
3 Strict HSPU
:15 Hallow hold on floor
5-10 min
4 Strict Pull-ups
6 Kipping HSPU
10-15 min
3 Tempo Strict Pull-ups
:60 Second HS-Hold
Scaled
3 Strict DB Press 50/35
:15 Hallow hold on floor
4 Strict Ring Rows
6 DB Push Press 50/30
3 Tempo Ring Row
:60 DB hold overhead
Metcon
Metcon (3 Rounds for reps)
AMRAP 4:
27/21 Calorie Row
27 Burpees
27 C2B
Rest 4 Minutes
AMRAP 4:
21/15 Calorie Row
21 Burpees
21 T2B
Rest 4 Minutes
AMRAP 4:
15/12 Calorie Row
15 Burpees
15 Pull-ups
12/7/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner WOD
For Time:
24 Clean and Jerks
12 Ring MU
24 Snatches
800m Run
—then—
20 Clean and Jerks
12 Ring MU
20 Snatches
400m Run
—then—
16 Clean and Jerks
12 Ring MU
16 Snatches
200m Run
ADV RX (135/95)
RX (115/80) C2B
Fitness (95/65) Pull-ups
12/6/19
CrossFit Allegiance – CrossFit
Weightlifting
Front Squat
On the Minute x 9:
1 Tempo Front Squat
Tempo:
3 Seconds Down
3 Seconds Bottom Pause
3 Seconds Stand
Sets 1-3: 60%
Sets 4-6: 64%
Sets 7-9: 68%
Metcon
Metcon (Time)
10 Rounds:
Partner WOD
200m Run
6 Back Squats (225/155)
10 Kipping HSPU
Back Squats come from the rack.
12/5/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner WOD
Cash-In: 100/80 Cal Bike
5 Rounds:
30/24 Cal row
10 Hallow rocks
10 Sit-ups
12/4/19
CrossFit Allegiance – CrossFit
CFA Christmas party this Saturday 5pm at Our house. Text 704-778-1408 to RSVP
Weightlifting
Clean Complex (6 Sets)
1 Tempo Clean Pull
1 Clean Pull
Sets 1-2: 70%
Set 3-4: 75%
Sets 5-6: 80%
1RM Squat Clean
Reset on the ground as needed to maintain quality – these 2 reps do not have to be completed ‘touch and go’
Tempo Clean Pull
5 Seconds to Jumping Position (Pockets)
Followed By an Aggressive Shrug to Finish
Tempo on 1st rep, no tempo on 2nd
Metcon
Metcon (3 Rounds for reps)
AMRAP 5:
Buy-In: 700m Row
7 Squat Cleans (115/85)
25 DU
Rest 5 Minutes
AMRAP 5:
Buy-In: 500m Row
5 Squat Cleans (135/95)
25 DU
Rest 5 Minutes
AMRAP 5:
Buy-In: 300m Row
3 Squat Cleans (165/115)
25 DU
RX
R1 (95/65)
R2 (115/85)
R3 (135/95)
12/2/19
CrossFit Allegiance – CrossFit
CFA Holiday party is this Saturday at Eric and Jill’s house. Please text 704-778-1408 to RSVP.
-Bring a gift up to $25 to exchange.
-Start time 5:00pm
-If possible no kids
-When you RSVP I will text you our address if you need it.
Weightlifting
Back Squat
Set 1: 6 Reps @ 70%
Set 2: 4 Reps @ 76%
Set 3: 2 Reps @ 82%
3 Minutes Rest
Set 4: 6 Reps @ 76%
Set 5: 4 Reps @ 82%
Set 6: 2 Reps @ 88%
3 Minutes Rest
Set 7: 6 Reps @ 82%
Set 8: 4 Reps @ 88%
Set 9: 2 Reps @ 94%
Metcon
Metcon (Time)
3 Rounds:
40 Wallballs (20/14)
25/20 Cal Row
5 Bar MU
6-4-2 Squat Snatches
Barbell:
Round 1: 6 Reps @ 115/80
Round 2: 4 Reps @ 135/95
Round 3: 2 Reps @ 155/105
11/30/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner WOD
Cash-in: 60/40 Cal Bike
4 Rounds
20 Front Squats
20 HSPU
Into…
4 Rounds
20 Thusters
20 T2B
Cash-out: 800m Run
Barbell 115/80
Push press in place of HSPU
11/29/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner WOD
For Time:
1k Row, 2 Rope Climb, 4 Deadlifts
800m Run, 4 Rope Climbs, 8 Deadlifts
1k Row, 6 Rope Climbs, 12 Deadlifts
800m Run, 8 Rope Climbs, 16 Deadlifts
1k Row, 10 Rope Climbs, 20 Deadlifts
Barbell: ADV RX 275/185
RX 225/155
11/28/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner WOD
5 Rounds:
40/30 Cal Row
20 Clean & Jerk (115/85)
20 Lateral Burpees Over Bar
200m Run
