WOD
6/30/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
Buy In: 75/50 Calorie Bike
Then…
3 Wallballs, 3 Burpees
6 Wallballs, 6 Burpees
9 Wallballs, 9 Burpees
…
Up By 3’s Until Time Cap
Rx/Px: (20/14)
Fx: (14/10)
6/29/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner WOD
4 Rounds:
400m Run
40 T2B
30 DB Snatches (50/35)
100m DB carry
DB Carry:
R1 – Left Arm DB Overhead
R2 – Right Arm DB Overhead
R3 – Left Arm DB Overhead
R4 – Right Arm DB Overhead
*Partners switch as needed*
6/28/19
CrossFit Allegiance – CrossFit
Weightlifting
Hang Clean + Split Jerk
On the 1:30 x 7 Sets:
2 Hang Squat Cleans
1 Split Jerk
Set #1 – 60%
Set #2 – 65%
Set #3 – 70%
Set #4 – 75%
Sets #5+6+7 – Build to a moderate
% of your 1RM Clean & Jerk
Metcon
Metcon (Time)
For Time:
21/15 Calorie Row
30 DU
7 Hang Clusters (135/95)
15/12 Calorie Row
30 DU
7 Hang Clusters
9 Calorie Row
30 DU
7 Hang Clusters
RX 115/75
6/27/19
CrossFit Allegiance – CrossFit
Get your 4 person team together for Beer City Beatdown VI. Link is below.
http://www.unbrokenseries.com/beatdown
Metcon
Metcon (Time)
Partner WOD
Cash In: 100 Calorie Bike
4 Rounds
40 sit-ups
20 HSPU
Cash Out: 100 Calorie Row
RX HSPU = DB Strict Press 35/20#
Split Reps, one rower, one bike
Extra Gymnastics Work
Metcon (No Measure)
Handstand Walks
6/26/19
CrossFit Allegiance – CrossFit
We will have our 2nd final CrossFit camp July 22nd – July 24th Monday Tuesday and Wednesday from 9am – 12pm. You can call ahead to sign up or email crossfitallegiance1@gmail.com or come in July 22nd morning at 9am to sign up.
Weightlifting
Squat Snatch
On the 2:00 x 5 Sets:
1 High Hang Squat Snatch (pockets)
1 Hang Squat Snatch (knee-level)
1 Low-Hang Squat Snatch (shin, but not floor)
On each rep, pause for a full 2s in the catch position (bottom of squat) before standing. On the third and final rep of the complex, the low-hang is below the knee, but not touching the floor. We are aiming to hold onto the bar throughout for an unbroken complex.
Set #1 – 60% of 1RM Squat Snatch
Set #2 – 65%
Sets #3+4+5 – 70%
The purpose behind the pause is to build positioning and stability in the catch. Focus on positioning, speed (and consistency) to the catch position. Pausing here gives a chance to dive into this position with focus.
Metcon
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
6/25/19
CrossFit Allegiance – CrossFit
Weightlifting
Hang Power Clean
On the 1:30 x 5 Sets:
1 Hang Clean Pull
1 Hang Clean High Pull
2 Hang Power Cleans
Set #1 – 50% of 1RM Clean
Set #2 – 55%
Sets #3+4+5 – 60%
Hang Clean Pull
Long arm throughout. With a big shrug at the top of the rep along with triple extension of the lower body, we are looking to find our speed through the middle.
Hang Clean High Pull
This movement builds upon the clean pull, and now finishes with a bending of the elbows. With elbows coming high and outside, our aim here is to train our timing of the bend as well as the bar path. “Hide your knuckles” is a cue that can be helpful for keeping the bar close. Rotate the knuckles forward over the bar towards the ground which will help find a better scarecrow position.
In terms of height, we are looking to bring the bar to about mid chest. Let the bar rise from the extension, and let gravity take it right back down to the hang (don’t fight the negative).
After these two movements, you can drop the bar if you feel it will benefit. To finish the set, 2 hang power cleans to confirm the bar path and movement. Weights are intended to stay on the moderate side.
Metcon
Metcon (3 Rounds for reps)
R1: AMRAP 4:00
27 Hang Cleans (95/65)
27 Lateral Burpees Over Bar
27/21 Calorie Row
Rest 4:00
R2: AMRAP 4:00
21 Hang Cleans (115/85)
21 Lateral Burpees Over Bar
21/15 Calorie Row
Rest 4:00
R3: AMRAP 4:00
15 Hang Cleans (135/95)
15 Lateral Burpees Over Bar
15/12 Calorie Row
6/24/19
CrossFit Allegiance – CrossFit
Weightlifting
Front Squat
5 Sets:
1 Tempo Pausing Front Squat
1 Front Squat
Tempo: 5s negative, 3 second pause in bottom.
Set #1 – 60% of 1RM Front Squat
Set #2 – 65%
Sets #3+4+5 – 70%
Metcon
Metcon (Time)
For Time:
2 Rounds
400 Run
25 Thrusters (65/45)
15 C2B
Extra work if you want an after WOD
Metcon (No Measure)
3 Rounds
15 Weighted Glute Bridges
25 GHD Sit-Ups
6/22/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
Teams of 3, AMRAP 30:
7/5 Calorie Bike
8 T2B
5 Clean and Jerks
1st 6 Rounds – 95/65
2nd 6 Rounds – 115/85
3rd 6 Rounds – 135/95
4th 6 Rounds – 155/105
Parters cycle through full rounds, one at a time. Weights climb every (6) rounds, or in other words, after each partner has cleared the weight *twice*. Score is full rounds, plus reps.
6/21/19
CrossFit Allegiance – CrossFit
Weightlifting
Deadlift
rest ~1:30-2:00 between:
3 Reps @ 70%, 1 Rep @ 75%
3 Reps @ 70%, 1 Rep @ 80%
3 reps @ 70%, 1 Rep @ 85%
Rest 2 min following our single at 85% make a judgment call to attempt a 1 Rep Max
Metcon
El Nino (Time)
For Time:
1 Mile Run
50 DB Snatches (50/35#)
400m Run (50/35# DB)
30 Pull-Ups
20 Burpee Box Jumps (24″/20″)
Hold one DB for the 400m Run
6/20/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Calorie Row
20-35-50:
-Run 200m after each row
Into…
Calorie Bike
50-35-20:
-Run 200m after each Bike
