WOD
11/27/19
CrossFit Allegiance – CrossFit
Weightlifting
Power Snatch
On the 2:00 x 5 Sets:
One – 3 sec Pause in 3 positions + One – 3 position with no pausing
1st Pause (2 Seconds): Just Below Knee Level
2nd Pause (2 Seconds): Jumping Position (Pockets)
3rd Pause (2 Seconds): Catch Position
Set 1: 57%
Set 2: 60%
Sets 3-5: 63%
Note:
This power snatch complex includes 2 reps: 1 with three pauses in three positions and 1 with no pauses in 3 positions
These pauses help you dial in the technique “checkpoints” of the power snatch
On the first rep, pause for 2 seconds at 3 different positions
Just Below the Knee
Jumping Position (The Pockets)
The Catch (With the Bar in the Front Rack)
On the second rep, power snatch the weight without pausing at any of those 3 positions
Rounds begin on the 0:00 – 2:00 – 4:00 – 6:00 – 8:00
Complete these sets between 57-63% of your 1RM Power snatch
Metcon
Metcon (3 Rounds for time)
Partner WOD
2 Rounds (4 min Time Cap)
18/12 Cal Bike or row
24 Snatches (95/65)
Rest 4 Minutes
2 Rounds (4 min Time Cap)
18/12 Cal Bike or row
16 Snatches (115/85)
Rest 4 Minutes
2 Rounds (4 min Time Cap)
18/12 Cal Bike or row
8 Snatches (135/95)
RX Snatch (75/55), (95/65), (115/85)
**If you don’t finish your rounds each rep counts as 1 second to your time.
**If you row it is 24/18 Cal row
11/26/19
CrossFit Allegiance – CrossFit
CFA sweatshirt and Crops are here. You can do $50 Venmo or Cash or we can charge your WODify account. No IOU’s 🙂
Weightlifting
Power Clean
On the 2:00 x 5 Sets:
One – 3 sec Pause in 3 positions + One – 3 position with no pausing
1st Pause (2 Seconds): Just Below Knee Level
2nd Pause (2 Seconds): Jumping Position (Pockets)
3rd Pause (2 Seconds): Catch Position
Set 1: 57%
Set 2: 60%
Sets 3-5: 63%
Note:
This power clean complex includes 2 reps: 1 with three pauses in three positions and 1 with no pauses in 3 positions
These pauses help you dial in the technique “checkpoints” of the power clean
On the first rep, pause for 2 seconds at 3 different positions
Just Below the Knee
Jumping Position (The Pockets)
The Catch (With the Bar in the Front Rack)
On the second rep, power clean the weight without pausing at any of those positions
Rounds begin on the 0:00 – 2:00 – 4:00 – 6:00 – 8:00
Complete these sets between 57-63% of your 1RM Power Clean
Metcon
Metcon (Time)
3 Rounds:
400m Run
10 Cleans (155/105)
500/400m Row
10 Push Jerks (155/105)
RX (135/95)
11/25/19
CrossFit Allegiance – CrossFit
Thanksgiving Schedule:
Thursday 9:00am ONLY
Friday 9:30am ONLY
Monday Tuesday Wednesday Saturday regular Schedule
Weightlifting
Back Squat (1×5)
warm-up sets
5 Reps @ 50%
4 Reps @ 60%
3 Reps @ 70%
1 Rep @ 75%
1 Rep @ 80%
1 Rep @ 85%
1 Rep @ 90%
…
Build to Heavy 5
Metcon
Metcon (2 Rounds for time)
ADV RX
Part 1 (On the 0:00)
3 Rounds:
100 DU
10 DB Snatches (70/50)
Part 2 (On the 10:00):
900m Row
8 Ring MU
700m Row
6 Ring MU
500m Row
4 Ring MU
RX
Part 1 (On the 0:00):
3 Rounds:
75 Double Unders
10 DB Snatches (50/35)
Part 2 (On the 10:00):
900m Row
18 C2B
700m Row
14 C2B
500m Row
10 C2B
Part 1 is round 1 for time with a 10 minute time cap
Part 2 is round 2 for time
11/23/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner WOD
3 Rounds:
800m Row
40/30 Cal Bike
then….
5 Rounds
14 Thrusters (75/55)
14 Pull-ups
14 Burpees
11/22/19
CrossFit Allegiance – CrossFit
Weightlifting
Tempo Front Squat
On the Minute x 9:
1 Tempo Front Squat
Tempo:
• 5 Seconds Down
• 2 Second Pause
• Aggressively Stand
Sets 1-3: 60%
Sets 4-6: 64%
Sets 7-9: 68%
• Working on strength and positioning
• Work through 3 sets of 3 at different percentages of your 1RM front squat (60-68%)
• This is week 1 of 2 for this progression
• The goal is to stick to the tempo on each set.
• The tempo is ultimately more important than the weight on the bar – so adjust as needed to stick to the pace
Metcon
Metcon (AMRAP – Reps)
3 Rounds:
1 Minute Wallballs (20/14)
1 Minute Alternating DB Snatches (50/35)
1 Minute Box Jumps (24/20)
1 Minute Single Arm DB Hang Clean & Jerks (50/35)
1 Minute Calorie Row
1 Minute Rest
Alternate every 5 reps on the C&J
11/21/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
4 Rounds:
400m Run or 500m Row
25 AbMat Sit-ups
11/20/19
CrossFit Allegiance – CrossFit
Weightlifting
Overhead Squat
5 Sets of 1
*10 Second Pause in Bottom
Set 1: 50% of 1RM OHS
Set 2: 55%
Set 3: 60%
Sets 4-5: Build to a Heavy
*Off the rack
*Work on OHS strength and positioning by pausing for a full 10 seconds in the bottom of each rep
*The goal here is to stay fully active and braced as you support the weight overhead
*Build in percentages (50-60%) for the first three sets and then build to a heavy single
*Sticking with the 10 second pause is more important than the weight on the barbell
*If unable to OHS then Front Squat
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
15 OHS (95/65)
30 DU
15 Deadlifts (95/65)
30 DU
RX (75/55)
11/19/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Cash-In 60/45 Cal Bike
—then—
5 Rounds
500m Row
200m Run
12 Burpee Box Jump Overs (24/20)
Gymnastics
Metcon (No Measure)
3 Rounds
10 wall walks
10 Horizontal Ring rows
:10-:20 sec ring dip lockout hold
11/18/19
CrossFit Allegiance – CrossFit
Weightlifting
Olympic Complex
On the 2:00 x 5 Sets:
3 Power Cleans
3 Front Squats
3 Push Jerks
Set 1: 60% of 1RM Clean and Jerk
Set 2: 65% of 1RM Clean and Jerk
Set 3: 70% of 1RM Clean and Jerk
Sets 4-5: Build to a Heavy
Metcon
Randy Savage (Time)
ADV RX
5 Rounds:
3 Rounds of “Macho Man” (155/105)
5 T2B
4 C2B
3 Bar MU
RX
5 Rounds:
3 Rounds of “Macho Man” (115/85)
10 T2B
Notes:
1 Round Of “Macho Man”:
3 Power Cleans
3 Front Squats
3 Push Jerks
**You must complete all 3 rounds on the barbell before moving on to the gymnastics movements
11/4/19
CrossFit Allegiance – CrossFit
Weightlifting
Front Squat
6 Sets
Set 1: 3@80%
Set 2: 1@83%
Set 3: 3@80%
Set 4: 1@86%
Set 5: 3@80%
Set 6: 1@89%
Rest two minutes between sets
Metcon
Metcon (2 Rounds for reps)
AMRAP 5:
70/50 Calorie Row
Max Wallballs (20/14)
Rest 5 Minutes
AMRAP 5:
50 Wallballs (20/14)
Max Calorie Row
Round 1 score is # of wallballs
Round 2 is # of Calories
