WOD
9/4/19
CrossFit Allegiance – CrossFit
Weightlifting
Clean Pull (3×3 climbing)
3 Sets of 3
Set 1: 60%
Set 2: 65%
Set 3: 70%
*work off of blocks or plates with barbell knee level like yesterday.
work off of your 1RM clean (power or squat, whichever is heavier).
Clean High-Pull (3×3 across)
3 Sets of 3
All Sets: 65%
*off blocks as well, mid knee
*not intended to be heavy.
*1RM Clean
Power Clean
2 Reps On the Minute x 8 Minutes
Set 1: 50%
Set 2: 53%
Set 3: 56%
Set 4: 59%
Set 5: 62%
Sets 6-8: 65%
*off the box, working off of 1 RM power clean
Metcon
Fish Out of Water (Time)
For Time:
2K Row
Directly into 10 Rounds:
3 Power Cleans
6 Pushups
9 Air Squats
ADV RX 155/105
RX 135/95
9/3/19
CrossFit Allegiance – CrossFit
Weightlifting
Snatch Pull (3×3 climbing (form work))
3 Sets of 3
Set 1: 60%
Set 2: 65%
Set 3: 70%
*work off of 1RM Snatch
*set up blocks or plates to start with the barbell at your mid knee.
Snatch High Pull
3 Sets of 3
All Sets: 65% 1RM snatch
*off of blocks or plates at mid knee.
Power Snatch
2 Reps On the Minute x 8 Minutes
Set 1: 50%
Set 2: 53%
Set 3: 56%
Set 4: 59%
Set 5: 62%
Sets 6-8: 65%
*off blocks or plates with barbell knee level
* work off of 1 RM power snatch.
*Loads should be light!
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 18:
20 DB Snatches (35/20)
15/12 Cal Bike or Row
20 Single DB Box Step-Ups (24/20)
12 C2B
DB snatch is alternating
Box step up hold the DB anywhere you want.
9/2/19
CrossFit Allegiance – CrossFit
8:30 and 9:30am only
Metcon
Saman (Time)
8 Rounds for Time:
13 Deadlifts (185lb/125lb)
17 Wall Balls (20lb/14lb)
400m run
Saman Kunan died after successfully delivering oxygen tanks to the soccer team trapped in a flooded cave in Thailand, but he ran out of oxygen for himself on his return dive. 13 deadlifts for the number of people Saman gave his life for. 17 wall balls for the number of days the boys were trapped under ground. 8 X 400m for the 3.2km the boys were into the cave
Partner up double the reps and run together.
8/31/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner WOD for time:
ADV RX
16 Power Cleans, 8 Rope Climbs
12 Power Cleas, 6 Rope Climbs
8 Power Cleans, 4 Rope Climbs
Barbell – 165/115
Directly into…
3 Rounds:
50/40 Calorie Row
20 Devils Presses (50’s/35’s)
Directly into…
3 Rounds:
12 Bar Muscle-Ups
30 DB Box Step-ups (50/35)
RX
Partner WOD for time:
16 Power Cleans, 48 Pull-ups
12 Power Cleas, 36 Pull-ups
8 Power Cleans, 24 Pull-ups
Barbell – 115/85
Directly into…
3 Rounds:
50/40 Calorie Row
20 Devils Presses (35/20#)
Directly into…
3 Rounds:
18 C2B
30 KB Box Step-ups (12/16kg)
8/30/19
CrossFit Allegiance – CrossFit
Weightlifting
Squat Clean
Every 1:30 x 7 Sets:
1 Power Clean
1 Hang Squat Clean
1 Squat Clean
All three reps of the complex complete without letting go of the bar
The power clean and squat clean come from the ground, while the hang squat clean starts above the knee
Based off of your 1RM Squat Clean:
Set 1: 60%
Set 2: 65%
Set 3: 70%
Sets 4-7: Build to a Heavy Complex
Metcon
Metcon (Time)
3 Rounds:
400m Run
7 Power Cleans
7 Hang Squat Cleans
7 Squat Cleans
ADV RX (135/95)
RX (115/80)
8/29/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner WOD
54-48-42-36-30-24-18:
AbMat Sit-ups
Cal Bike or Row
After Each Set, each partner does:
5 Strict Pull-Ups
10 Push-ups
15 Air Squats
*working at the same time at the rig
*One person working at a time on one machine per team and one person working at a time for sit-ups
8/28/19
CrossFit Allegiance – CrossFit
Weightlifting
Snatch Balance
5 Minutes to Build to Moderate Set of 3
Squat Snatch
On the Minute x 5:
5 TnG Squat Snatches
Add weight every round. A good starting point is 60%
Metcon
Metcon (Time)
30-20-10:
DB Snatches (50/35)
Wallballs (30/20)
Directly Into…
10-20-30:
DB Facing Burpees
Calorie Row
8/27/19
CrossFit Allegiance – CrossFit
Weightlifting
Push Press (5×3 Climbing)
Dip and drive. No redip under the bar.
Metcon
Metcon (Time)
Partner WOD
Cash-In 80/60 Cal Bike
Directly into…..
5 Rounds
400m Run
30 T2B
then….
Cash-Out 80/60 Cal Row
8/26/19
CrossFit Allegiance – CrossFit
Weightlifting
Stamina Squating
Alternating On the Minute x 12 (6 Rounds):
3 Front Squat
6 Back Squats
72% of 3-Rep Max Back Squat
Returning to the 3-6 repetition scheme for these last two weeks of stamina squats
Metcon
Sucker Punch (Time)
21-18-15-12-9:
KBS (24/16kg)
Thrusters (95/65)
8/24/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Teams of 3 (30 Minute Cap)
3 Rounds:
400 Meter Team Run
80/60 Calorie Assault Bike
Directly Into…
21 Clean and Jerks (95/65)
21 Clean and Jerks (115/85)
21 Clean and Jerks (135/95)
21 Clean and Jerks (155/105)
21 Clean and Jerks (185/125)
