WOD
10/1/19
CrossFit Allegiance – CrossFit
The golf teams have been made. Please let Eric or Jill know ASAP if anything has changed and if you are not playing.
Weightlifting
1 Clean Pull 1 Power Clean 1 Low Hang Power Clean
On the 1:30 x 6 Sets:
1 Clean Pull
1 Power Clean
1 Low-Hang Power Clean
Sets 1-3: 60-63-66% of 1RM Power Clean
Sets 4-6: Build to a Heavy Compex
This 3-movement complex is intended to be one giant set, completed without dropping the bar
The first three sets are at a percentage of your 1RM Power Clean (60-63-66%)
Build to a heavy complex over your last 3 sets
Rounds begin on the 0:00 – 1:30 – 3:00 – 4:30 – 6:00 – 7:30
Metcon
Metcon (3 Rounds for reps)
3 Rounds
AMRAP 4:
15 Burpee Box Jumps (24″/20″)
21 Power Cleans
27/21 Calorie Row
Rest 4 Minutes Between
Round 1: 155/105
Round 2: 135/95
Round 3: 115/85
9/30/19
CrossFit Allegiance – CrossFit
Weightlifting
Both lifts off the rack
Snatch Technique
3 Sets:
3 Snatch Drops
2 Snatch Balances
Technique Loads: No Higher Than 35% of 1RM Squat Snatch
Snatch Balance
On the 1:30 x 5 Sets:
2 Snatch Balances
Sets: 50-60-70-70-70% of 1RM Squat Snatch
STIMULUS
• Building a little heavier and just sticking to the snatch balance in Part B
• Complete 2 snatch balances at increasing loads every 90 seconds
• Sets begin on the 0:00 – 1:30 – 3:00 – 4:30 – 6:00
Metcon
Snake Bite (Time)
21-15-9:
Squat Snatch, 95/65
CTB Pull-Ups
9/28/19
CrossFit Allegiance – CrossFit
Heat sheet is below for teams competing in Ashville today and tomorrow. Good Luck!
Metcon
Metcon (Time)
Team of 3
4 Rounds:
400m Run
90/70 Cal Row
90 Wallballs (20/14)
9/27/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
12-9-6-3:
Hang Cleans (165/115)
Bar Facing Burpees
Push Jerks (165/115)
Ring Muscle-ups
RX 135/95
Ring dips
Fitness 95/65
Hollow rocks on the pull-up rig
Metcon
Metcon (Time)
Partner
3 Rounds for time:
40/30 Cal Row
40 Deadlifts (225/155)
40 Push-ups
9/26/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
R1: 15 KBS, 40/28 Calorie Bike, 25 sit-ups
R2: 15 KBS, 750m Row, 25 T2B
R3: 15 KBS, 600m Run, 25 sit-ups
R4: 15 KBS, 600m Run, 25 T2B
KB (24/16kg)
9/25/19
CrossFit Allegiance – CrossFit
Weightlifting
Front Squat
On the 2:00 x 5 Sets:
Set 1: 6 Reps @ 70%
Set 2: 4 Reps @ 78%
Set 3: 2 Reps @ 84%
Set 4: 4 Reps @ 78%
Set 5: 6 Reps @ 70%
Rounds begin on the 0:00 – 2:00 – 4:00 – 6:00 – and 8:00
Percentages are based off your 1RM Front Squat
Log your set of 2 at 84%
Metcon
Metcon (Time)
ADV RX
3 Rounds:
30/20 Calorie Row
15 C2B
Directly Into…
3 Rounds:
15 Devil’s Presses (50’s/35’s)
15 Double DB Thrusters (50’s/35’s)
RX
3 Rounds:
30/20 Calorie Row
15 C2B
Directly Into…
3 Rounds:
20 Alternating DB Snatch (50/35)
15 Thrusters (95/65)
9/24/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner WOD
3 Rounds
10 Double KB Hang Clean & Jerks
20 Double KB Front Rack Lunge
10 Double KB Hang Clean & Jerks
100m Double KB Farmers Carry
RX KB 24/16kg
Double KB Clean & Jerk
https://m.youtube.com/watch?v=noQxrawvr78
Double KB Fromt Rack Lunge. You can reverse step or Front Step.
https://m.youtube.com/watch?v=dSTVBCHvg0E
Metcon
Metcon (Time)
Partner WOD For Time:
100/70 Calorie Bike
100 HSPU
RX Push Press 50/35
9/23/19
CrossFit Allegiance – CrossFit
Weightlifting
Power Snatch
Every 2:00 x 5 Sets:
1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats
Set 1: 60%
Set 2: 65%
Sets 3-5: Build to a Heavy Complex
Hold onto the barbell for all 6 reps before dropping
Rounds begin on the 0:00 – 2:00 – 4:00 – 6:00 – 8:00
Complete the 6 reps and then rest until the beginning of the next set
Percentages are based off your 1RM Power Snatch
Alternate complex
1 Hang Power Clean
2 Power Clean
3 Front Squats
Metcon
Bartender (AMRAP – Rounds and Reps)
AMRAP 10:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches
Barbell – ADV RX 115/85
RX 95/65
9/21/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Teams of 3
For Time: ADV RX
60 Clean and Jerks (155/105)
200m Run
10 Rope Climbs
400m Run
100 Over the Bar Burpees
200m Run
10 Rope Climbs
400m Run
60 Clean and Jerks (155/105)
Team of 3
For Time: RX
Teams of 3
60 Clean and Jerks (135/95)
200m Run
45 Pull-ups
400m Run
100 Over the Bar Burpees
200m Run
45 Pull-ups
400m Run
60 Clean and Jerks (135/95)
Split Reps, all athletes run, and start working when last person comes in the door.
Over the bar burpees are lateral.
9/20/19
CrossFit Allegiance – CrossFit
Beers and Burpees Dream on 3 Charity CrossFit competition is this Saturday, Sept. 21st. We have several teams competing. Please come out to support if you are not competing. The address is . There will be several vendors, live music, kid friendly with face painting and bounce house.
Heat times:
9:40am Jack & Todd, Eric & Bruce, Jenn E. & Angie, Scott & Trent, Jay & Phil
11am Jill & Myra, Shannon & Hillary
11:40am John & Derrick
1pm Avery & Kacey, Harper & Stevi, Lily & Saylor
3pm Cambell & Finley
3:40 Emily & Emma
PLEASE WEAR A CFA SHIRT TO REPRESENT
Address: 9535 Monroe Road Suite 100, Charlotte NC
A couple reminders from Beers and Burpees
1) Bring your ID, they will need to card you
2) No pop up tents (they will have a huge tent area), no outside alcohol and NO GLASS ALLOWED at the event site.
3) Live band 4 – 7:30pm
4) 2:30 – Charlotte Rollin’ Hornets Kids Basketball team will be doing a demo and inviting kids and adults to play a game of wheelchair basketball with them.
Weightlifting
Squat Snatch
On the 1:30 x 5 Sets:
1 Hang Snatch High Pull
1 Hang Squat Snatch
1 Snatch High Pull
1 Squat Snatch
Sets: 50-55-60-60-60% 1RM Snatch
Complete all 4 reps without letting go of the bar
Rounds begin on the 0:00 – 1:30 – 3:00 – 4:30 – 6:00
Metcon
Metcon (4 Rounds for time)
On the 4:00 x 4 Rounds:
20 Wallballs (20/14)
20/15 Calorie Row
0:00 – 4:00 – 8:00 – 12:00
Extra Gymnastics Work
Metcon (No Measure)
On the 1:30 x 7 Sets:
4 T2B
3 Bar MU
1 Hang Squat Snatch
1 Squat Snatch
*Sets: 65-70-72-74-76-78-80% 1RM Snatch*
