WOD
2/28/20
CrossFit Allegiance – CrossFit
Weightlifting
Front Squat
On the 1:30 x 7 Sets
Set 1 (On the 0:00): 3 Reps @ 79%
Set 2 (On the 1:30): 1 Rep @ 84%
Set 3 (On the 3:00): 3 Reps @ 79%
Set 4 (On the 4:30): 1 Rep @ 87%
Set 5 (On the 6:00): 3 Reps @ 79%
Set 6 (On the 7:30): 1 Rep @ 90%
Set 7 (On the 9:00): 12 Reps @ 64%
Metcon
Metcon (AMRAP – Rounds and Reps)
30 Minute AMRAP:
20/15 Calorie Row
10 Burpee Box Jump Overs (24″/20″)
58′ Handstand Walk (8 Mats)
5 DBall Squats (60/40)
2/27/20
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
5 Rounds
3 Person Team
45 Cal Bike
15 Strict Pullups
200m Run
45 Pushups
2/26/20
CrossFit Allegiance – CrossFit
Weightlifting
Metcon (6 Rounds for weight)
On the 1:30 x 6 Sets:
Set 1: 11 Deadlifts + 11 Push Jerks
Set 2: 11 Deadlifts + 9 Push Jerks
Set 3: 11 Deadlifts + 7 Push Jerks
Set 4: 11 Deadlifts + 5 Push Jerks
Set 5: 11 Deadlifts + 3 Push Jerks
Set 6: 11 Deadlifts + 1 Push Jerk
Every 90 seconds (0:00 – 1:30 – 3:00 – 4:30 – 6:00 – 7:30)
Start your first set between 40-50% of your 1RM Push Jerk
The goal here is to gradually increase loading as the overhead repetitions decrease
With rest built in
Push for unbroken sets of Push Jerks
Record Weight used for each round. Score will be total weight.
Metcon
Metcon (Time)
3 Rounds:
50/35 Cal Row
20 Box Jump Overs (24″/20″)
20 Double Dumbbell Power Cleans (50’s/35’s)
2/25/20
CrossFit Allegiance – CrossFit
Gymnastics
Metcon (Time)
For Time:
100 DU, 10 Ring MU 6
80 DU, 8 Ring MU 5
60 DU, 6 Ring MU 4
40 DU, 4 Ring MU 3
20 DU, 2 Ring MU2
RX MU (6,5,4,3,2)
*10:00 Time Cap
Metcon
Metcon (Time)
Partner WOD
3 Rounds
10 Thrusters
40/28 Cal Bike
3 Rounds
10 Snatches
500m/400m Row
3 Rounds
10 Cleans
10 Lateral Burpees
ADV RX 135/95
Rx 95/65
Scaled 65/45
2/24/20
CrossFit Allegiance – CrossFit
Weightlifting
Back Squat
Set 1 (On the 0:00): 9 Reps @ 78%
Set 2 (On the 2:00): 7 Reps @ 85%
Set 3 (On the 4:00): 5 Reps @ 92%
Set 4 (On the 6:00): 3 Reps @ 97%
Set 5 (On the 8:00): 1 Rep @ 102%
Set 6 (On the 9:00): 1 Rep @ 104%
Set 7 (On the 10:00): 1 Rep @ 106-107%
Set 8 (On the 11:00): 1 Rep @ 106-107%
Set 9 (On the 12:00): 1 Rep @ 106-107%
Set 10 (On the 13:00): 1 Rep @ 106-107%
Set 11 (On the 14:00): 1 Rep @ 106-107%
4th week of Back Squat waves
Increasing loads from last week, while maintaining the same exact rep scheme
Sets 1-4 are completed on the 2:00
Sets 5-11 are completed on the 1:00
On sets 7-11, it’s your choice inside the range of 106-107%, based on how last week went
Metcon
Metcon (Time)
3 Rounds:
9 T2B
7 Lateral Barbell Burpees
5 Hang Squat Cleans (135/95)
30/21 Calorie Row
3 Rounds:
9 T2B
7 Lateral Barbell Burpees
5 Hang Squat Cleans (165/115)
30/21 Calorie Row
3 Rounds:
9 T2B
7 Lateral Barbell Burpees
5 Hang Squat Cleans (185/135)
ADV RX as written
RX 95/65, 135/95, 155/105
Scaled 75/55, 95/65, 135/95
2/23/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
In Teams of 2
AMRAP 20:
20 Pull-ups
30 Push-ups
40 AbMat Sit-ups
50 Air Squats
2/21/20
CrossFit Allegiance – CrossFit
5:30 AM and 6:30 AM classes are cancelled due to the weather. Sorry for the inconvenience.
Weightlifting
Front Squat
On the 1:30 x 7 Sets
Set 1 (On the 0:00): 3 Reps @ 77%
Set 2 (On the 1:30): 1 Rep @ 82%
Set 3 (On the 3:00): 3 Reps @ 77%
Set 4 (On the 4:30): 1 Rep @ 85%
Set 5 (On the 6:00): 3 Reps @ 77%
Set 6 (On the 7:30): 1 Rep @ 88%
Set 7 (On the 9:00): 12 Reps @ 62%
*Percentages Based on 1RM Front Squat
Entering week 3 of these Front Squat Waves
This week, we climb by 2% across all lifts over last week
The percentages will stay at 77% for each set of 3
The percentages will climb by 3% on each set of 1 (82-88%)
We’ll finish out the session with a 12-rep drop set at 62%
Sets begin every 90 seconds (0:00 – 1:30 – 3:00 – 4:30 – 6:00 – 7:30 – 9:00)
Metcon
Wise Men or Wise Men Jr. (3 Rounds for reps)
AMRAP 3:
Max Rounds of Macho Man (155/105)
Rest 3 Minutes
AMRAP 3:
Max Rounds of Macho Man (175/115)
Rest 3 Minutes
AMRAP 3:
Max Rounds of Macho Man ( (195/135)
ADV RX As written
RX R1 (95/65) R2 (115/85) R3 (135/95)
1 “Macho Man” complex is:
3 Power Cleans
3 Front Squats
3 Push Jerks
2/20/20
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner WOD
Buy-In: 160/112 Cal Bike
5 Rounds:
10 Strict Pull-ups
20 Push-ups
30 Air Squats
2/19/20
CrossFit Allegiance – CrossFit
Metcon
Metcon (7 Rounds for reps)
On the Minute x 7:
Thrusters
Minute 1: 75/55
Minute 2: 95/65
Minute 3: 115/85
Minute 4: 115/85
Minute 5: 115/85
Minute 6: 95/65
Minute 7: 75/55
The Thrusters will be completed one single unbroken set at the listed weight
Once the bar hits the ground, you’ll rest until the next minute begins
Metcon
Metcon (Time)
2 Rounds For Time:
20 Push Presses (95/65)
30 Single DB Box Step-ups (35/20#) (24/20″)
40 Burpees
50/35 Calorie Row
goal is 15-25 minutes
2/18/20
CrossFit Allegiance – CrossFit
Gymnastics
Metcon (5 Rounds for reps)
On the 1:30 x 5 Sets:
1 Set of Strict deficit HSPU (45# plates under hands)
RX No deficit
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 13:
Buy-In: 60/45 Calorie Bike
Directly Into…
5 Deadlifts (185/135)
15 AbMat Sit-ups
25 DU
Buy-In is not part of your rounds or reps
