WOD
2/17/20
CrossFit Allegiance – CrossFit
Weightlifting
Back Squat
Set #1 (On the 0:00) – 9 Reps @ 77%
Set #2 (On the 2:00)- 7 Reps @ 84%
Set #3 (On the 4:00) – 5 Reps @ 91%
Set #4 (On the 6:00) – 3 Reps @ 96%
Set #5 (On the 8:00) – 1 Rep @ 100%
Set #6 (On the 9:00) – 1 Rep @ 102%
Set #7 (On the 10:00) – 1 Rep @ 105-106%
Set #8 (On the 11:00) – 1 Rep @ 105-106%
Set #9 (On the 12:00) – 1 Rep @ 105-106%
Set #10 (On the 13:00) – 1 Rep @ 105-106%
Set #11 (On the 14:00) – 1 Rep @ 105-106%
Sets 1-4 completed “On the 2:00”
Sets 5-11 completed “On the 1:00”
Percentages Based on 5RM Back Squat
Today marks the 3rd iteration of these Back Squat Waves
Build upon last week’s five heavy singles at 104%
Increase loading by feel
The listed percentages are based on your recently established 5RM Back Squat
Metcon
Metcon (Time)
2 Rounds:
20 T2B
20 Wallballs (20/14#)
Directly Into…
2 Rounds:
20 S2OH (115/85)
20 Deadlifts (115/85)
RX 95/65
2/15/20
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Teams of 3
800m Run
30 Lateral Burpees
30 Deadlifts
800m Run
30 Lateral Burpees
30 Deadlifts
400m Run
30 Lateral Burpees
30 Deadlifts
400m Run
30 Lateral Burpees
30 Deadlifts
ADV RX 245/165
RX 225/155
Fitness 185/125
Split reps and run together
2/14/20
CrossFit Allegiance – CrossFit
Open gym from 5-7pm is cancelled for Valentines Day. We are closing at 5pm. Happy Valentines Day.
Weightlifting
Front Squat
On the 1:30 x 7 Sets:
Set 1 (On the 0:00): 3 Reps @ 75%
Set 2 (On the 1:30): 1 Rep @ 80%
Set 3 (On the 3:00): 3 Reps @ 75%
Set 4 (On the 4:30): 1 Rep @ 83%
Set 5 (On the 6:00): 3 Reps @ 75%
Set 6 (On the 7:30): 1 Rep @ 86%
Set 7 (On the 9:00): 12 Reps @ 60%
Metcon
Metcon (Time)
ADV RX For Time:
6 Bar MU
9 C2B
12 Pull-ups
21 Thrusters (135/95)
6 Bar MU
9 C2B
12 Pull-ups
15 Thrusters (135/95)
6 Bar MU
9 C2B
12 Pull-ups
9 Thrusters (135/95)
RX
3 Bar MU
6 C2B
9 Pull-ups
21 Thrusters (115/80)
3 Bar MU
6 C2B
9 Pull-ups
15 Thrusters (115/80)
3 Bar MU
6 C2B
9 Pull-ups
9 Thrusters (115/80)
Fitness
6 C2B
9 Pull-ups
21 Thrusters (95/65)
6 C2B
9 Pull-ups
15 Thrusters (95/65)
6 C2B
9 Pull-ups
9 Thrusters (95/65)
Scaled
21 Pull-ups or RR
21 Thrusters
15 Pull-ups or RR
15 Thrusters
9 Pull-ups or RR
9 Thrusters
2/13/20
CrossFit Allegiance – CrossFit
Unfortunately Olivia N. and Campbell M. are not available to sing the National Anthem Saturday morning February 22nd at 7:55am for BOTLIV. Would anyone else’s child like to sing? If so please let us know. It’s a great start to a great day. Thank you.
Metcon
Metcon (AMRAP – Rounds and Reps)
Team of 3
AMRAP 25:
45 Calorie Machine
45 KBS (24/16)
45 GHD
2/12/20
CrossFit Allegiance – CrossFit
Weightlifting
Squat Snatch (5×1 climbing)
On the 2:00 x 5 Sets:
6 Snatch Grip Deadlifts
3 Hang Power Snatches
6 Overhead Squats
3 Squat Snatch
Start at 55-60% of 1RM Snatch and Steadily Build to a Heavy
This is for barbell cycling, grip, and stamina
• Every 2 minutes, you’ll complete an 18-rep complex of Snatch focused movements
• While these complexes do not have to be completed unbroken, push for large sets
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
20 Wallballs (20/14)
20 Alternating Single Arm DB Snatches (50/35)
20 Box Jumps (24″/20″)
20 Single Arm DB Push Presses (50/35)
20/15 Calorie Row
Push Press alternate every 5 reps
Goal is 3-4+ Rounds
2/11/20
CrossFit Allegiance – CrossFit
Calling all Battle Of The Lake IV volunteers
We will have a run through and movement standards review this Wednesday February 12th at 6 pm. If you cannot make it please meet with me individually.
Weightlifting
Hang Squat Clean (6×1 climbing)
On the 1:30 x 6 Sets:
Clean Pull
Hang Clean Pull
Hang Squat Clean
Climbing
Metcon
Metcon (4 Rounds for reps)
4 Rounds:
1 min Row
1 min Rest
1 min Bike
:30 sec Strict C2B
:30 HSPU
Rest 1 minute
2/10/20
CrossFit Allegiance – CrossFit
Weightlifting
Back Squat
Week #2 in our progression. Last week, we climbed towards a heavy single. Our average percentage point of the five heavy singles was 104%. Today, we’re after volume. Aiming for five singles at 104%.
Set #1 (On the 0:00) – 9 Reps @ 76%
Set #2 (On the 2:00)- 7 Reps @ 83%
Set #3 (On the 4:00) – 5 Reps @ 90%
Set #4 (On the 6:00) – 3 Reps @ 95%
Set #5 (On the 8:00) – 1 Rep @ 100%
Set #6 (On the 9:00) – 1 Rep @ 102%
Set #7 (On the 10:00) – 1 Rep @ 104%
Set #8 (On the 11:00) – 1 Rep @ 104%
Set #9 (On the 12:00) – 1 Rep @ 104%
Set #10 (On the 13:00) – 1 Rep @ 104%
Set #11 (On the 14:00) – 1 Rep @ 104%
*Percentages Based On 5RM Back Squat
Metcon
Metcon (Time)
For Time:
500/400m Row
48′ Handstand Walk
15 Front Squats (155/105)
48′ Handstand Walk
40/28 Cal Bike
48′ Handstand Walk
12 Front Squats (185/135)
48′ Handstand Walk
500/400m Row
48′ Handstand Walk
9 Front Squats (225/155)
RX Front Squat 135/95, 155/105, 185/135
Scaling options for HSW
20 Single arm DB Presses (10 pre arm)
3 Wall Walks
2/8/20
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
For Time
Team of 3
3 Rounds:
900m Row
45 T2B
Into…
30 Clean and Jerks (135/95)
24 Clean and Jerks (155/105)
18 Clean and Jerks (185/135)
12 Clean and Jerks (205/145)
2/7/20
CrossFit Allegiance – CrossFit
Weightlifting
0:00 -7:00
Front Squat
Front Squats (On the 0:00…)
On the Minute x 7:
2 Front Squats
Sets 1-2: 50% 1RM Front Squat
Sets 3-4: 55% 1RM
Sets 5-7: 60% 1RM
0:00, 1:00, 2:00, 3:00, 4:00, 5:00, 6:00
Front Squat Complex
On the 9:00
1 One and One Quarter + 1 Front Squat
Front Squat Complex (On the 9:00…)
On the 2:00 x 5 Sets:
1 “One and One Quarter” Front Squat
1 Front Squat
Set 1: 50% 1RM Front Squat
Set 2: 55% 1RM
Sets 3-5: 60% 1RM
9:00, 11:00, 13:00, 15:00, 17:00
Video below of what a One and One Quarter Front Squat looks like
Metcon
Metcon (Time)
ADV RX
For Time:
5 Rounds of “Nate”
100 DU
4 Rounds of “Nate”
100 DU
3 Rounds of “Nate”
100 DU
2 Rounds of “Nate”
100 DU
1 Round of “Nate”
1 Round of “Nate”:
2 Ring Muscle-ups
4 Strict Handstand Push-ups
8 Kettlebell Swings (32/24kg)
RX
For Time:
5 Rounds of “Nate JR”
50 DU
4 Rounds of “Nate JR”
50 DU
3 Rounds of “Nate JR”
50 DU
2 Rounds of “Nate JR”
50 DU
1 Round of “Nate JR”
1 Round of “Nate JR”:
2 C2B
4 Kipping HSPU
8 KBS 24/16kg
Substitute
C2B with PU or RR
HSPU DB Press
