WOD
8/23/19
CrossFit Allegiance – CrossFit
Weightlifting
Power Snatch
On the 1:30 x 7 Sets:
1 Snatch Pull
1 Low Hang Power Snatch
The low hang power snatch is one inch below the knee
For this complex, hold onto the bar until the low hang power snatch is completed
Rounds begin on the 0:00, 1:30, 3:00, 4:30, 6:00, 7:30, and 9:00
These sets are also based off your 1RM Snatch:
Set #1: 65%
Set #2: 70%
Sets #3-7 (5 Sets): Build to a Heavy set
Metcon
Metcon (Time)
10 Rounds of “”C2B Cindy””
50/35 Calorie Row
30 Power Snatches (135/95)
Cindy
5 C2B
10 Push-ups
15 Air Squats
RX
Pull-ups
Snatch 115/80
8/22/19
CrossFit Allegiance – CrossFit
Metcon
Partner rowboat (Time)
Partner WOD
3RFT:
500m Row
400m Run
Rest 3:00 between rounds
Partner A starts on the row while partner B starts on the run then switch. One round is complete once both run and row. The 3:00 rest starts when the last person finishes.
8/21/19
CrossFit Allegiance – CrossFit
Weightlifting
Beast Builder
On the Minute x 7:
Min #1 – 7 Hang Squat Cleans + 1 Push Jerk
Min #2 – 6 Hang Squat Cleans + 2 Push Jerk
Min #3 – 5 Hang Squat Cleans + 3 Push Jerks
Min #4 – 4 Hang Squat Cleans + 4 Push Jerks
Min #5 – 3 Hang Squat Cleans + 5 Push Jerks
Min #6 – 2 Hang Squat Cleans + 6 Push Jerks
Min #7 – 1 Hang Squat Clean + 7 Push Jerks
week 1: 53% of 1RM Clean and Jerk
week 2: 2-4% Increase
week 3: 2-4% Increase
Metcon
Frank The Tank (3 Rounds for reps)
AMRAP 5:
50 Wall Ball Buy-In 20/14
12 Deadlifts (185/135)
12 Bar Facing Burpees
Rest 5:00
AMRAP 5:
35 Wall Ball Buy-In
9 Deadlifts (225/155)
9 Bar Facing Burpees
Rest 5:00
AMRAP 5:
20 Wall Ball Buy-In
6 Deadlifts (275/185)
6 Bar Facing Burpees
8/20/19
CrossFit Allegiance – CrossFit
Weightlifting
Shoulder Press (5×3 climbing)
Metcon
Metcon (Time)
Team of 3
2 Rounds
90 KBS (32/24kg)
90 Push Presses (115/85)
90/63 Calorie Assault Bike
90 T2B
8/19/19
CrossFit Allegiance – CrossFit
Weightlifting
Stamina Squating
Alternating On the Minute x 12 (6 Rounds):
2 Front Squat
4 Back Squats
Barbell: 78% of 3-Rep Max Back Squat
Metcon
Metcon (Time)
5 Rounds
5 Squat Snatch 115/80
40 DU
200m Run
15/10 Calorie Row
8/17/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
For Time:
60 C2B
400m Run
30 Wallballs 30/20#
800m Run
30 Wallballs 30/20#
400m Run
60 C2B
Split reps and run together
RX 20/14# and pull-ups
8/16/19
CrossFit Allegiance – CrossFit
Link to Food Train for Jordan Calhoun and some details are below:
https://mealtrain.com/w3d621
Weightlifting
Deadlift
3 Reps @ 70%
1 Rep @ 75%
3 Reps @ 70%
1 Rep @ 80%
3 Reps @ 70%
1 Rep @ 85%
Metcon
Partner Hang Nail (AMRAP – Rounds and Reps)
AMRAP 20
60 DB Hang Clean and Jerks (50/35)
50/36 Cal Row or Bike or 400m Run
40 Lateral Barbell Burpees
30 Deadlifts (245/165)
If your team chooses to run. Partner A does 200m while Partner B rests and then switch.
8/15/19
CrossFit Allegiance – CrossFit
Link to Food Train for Jordan Calhoun is below
https://mealtrain.com/w3d621
Metcon
Metcon (Time)
Partner WOD
5 Rounds
200m Singe Arm Farmers Carry (Each partner does 50m on each arm)
20 Hollow Rocks
20 T2B
200m Run
Split Reps and run together
8/14/19
CrossFit Allegiance – CrossFit
Weightlifting
Metcon (5 Rounds for time)
For Time:
10 Squat Cleans (45%)
8 Squat Cleans (55%)
6 Squat Cleans (65%)
4 Squat Cleans (75%)
2 Squat Cleans (85%)
For Example: if your 1RM Clean of 300 lbs, your weights would go: 135-165-195-225-255
Use one barbell and change weights after you finish the prescribed reps
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
60 DU
30/24 Calorie Row
5 Power Cleans
5 Hang Squat Cleans
ADV RX Barbell – 175/125
RX 155/105
8/13/19
CrossFit Allegiance – CrossFit
Beer City Beatdown VI WODs have been released. The link is below. Check the WODs out and get your teams together.
http://www.unbrokenseries.com/beatdown
Weightlifting
Shoulder Press (5×3 climbing)
no knee bend, all strict
Metcon
Metcon (AMRAP – Reps)
8 Rounds of 20 Seconds On / 20 Seconds Off:
Strict Pull-ups
Any machine for Calories
Strict Handstand Push-ups
Any machine for Calories
RX
kipping HSPU and Kipping Pull-ups
Scaling options:
Push-ups off a box or ground and Ring rows or max pull-ups with a band
