WOD
6/19/19
CrossFit Allegiance – CrossFit
Weightlifting
Power Snatch
On the 2:00 x 5 Sets:
1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats
Inside this complex, we are looking to hold onto the bar throughout. If we must drop the bar from overhead between snatches, quickly reset.
Set #1 – 60%
Set #2 – 65%
Set #3+4+5 – Build to a heavy complex.
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
6/18/19
CrossFit Allegiance – CrossFit
Hello everyone. We are going to celebrate some soon-to-arrive CrossFit babies! Colby, Jacki, Maddie and David are going to be welcoming their little ones in the next two months. We are collecting presents and giving them out Friday, June 21, at 5 PM during open gym. Feel free to join us and BYOB. We have set up a table for you to leave your gift if you can’t make it. They are all registered at Amazon.com and Colby is also registered at Target. You can also choose to bring diapers and either a used baby book or a new on.
Gymnastics
Strict HSPU (AMRAP – Reps)
Max Strict HSUP
Strict Pull-ups (AMRAP – Reps)
Max Strict Pull-ups
Metcon
Helen on Wheels (Time)
Partner
3 Rounds for time of:
50/36 Cal Bike
42 Kettlebell Swings, 24/16kg
24 Pull-ups
6/17/19
CrossFit Allegiance – CrossFit
Weightlifting
Back Squat
3 Reps @ 70%, 1 Rep @ 75%
3 Reps @ 75%, 1 Rep @ 80%
3 Reps @ 80%, 1 Rep @ 85%
rest 2-3:00 min
Following our single at 85%, make a judgement call to attempt 1 rep.
Metcon
Metcon (Time)
3 Rounds:
75 DU
50 Air Squats
25/18 Calorie Row
Core work
Metcon (2 Rounds for reps)
Tabata GHD Sit-Ups
Rest 1:00
Tabata back Extensions
Tabata is 8 rounds
:20 seconds max reps
:10 seconds rest
6/15/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Teams of 3, with a 30:00 Time Cap:
For Time:
800m Run
75 Box Jumps
50 Clean and Jerks
15 Rope Climbs
50 Clean and Jerks
75 Box Jumps
800m Run
ADV RX
Barbell – 155/105
RX
Barbell – 135/95
6/14/19
CrossFit Allegiance – CrossFit
Weightlifting
Hang Power Snatch (Every 1:30 x 7:)
1 Snatch Pull 1 Low Hang Power Snatch
Set #1 – 65%
Set #2 – 70%
Sets #3-7 (5 Sets) – Build to a heavy rep.
Snatch Pull – Arms stay long and loose. Finish with a big shrug at the top, but don’t actively bend the elbows. Focus on bar path, breaking off the ground and keeping in close contact with the body through active lats.
Low Hang Power Snatch – Bar is as close to the ground as possible, but not touching the ground. This trains postural strength as you are lowering to a near floor position, but forced to control the descent as well as start from a challenging position.
Metcon
Metcon (Time)
On the 4:00 x 5 Rounds:
12/9 Cal Row
9 Barbell-Facing Burpees
6 Power Snatches
ADV RX – 135/95
RX – 115/85
Score is slowest round
6/13/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
21 Sit-ups
200m Run
18 Sit-ups
200m Run
15 Sit-ups
12 T2B
200m Row
9 T2B
200m Row
6 T2B
Conditioning
Metcon (Time)
2 rounds
400m Run
Rest the time it takes you
6/12/19
CrossFit Allegiance – CrossFit
Gymnastics
Metcon (Time)
ADV RX
12 Sets for Time:
40% of Max Strict HSPU
RX DB Push Press 12×5 (50/35)
Last week, we completed 10 sets at 40%. This is our final week of this progression, we’ll bring our total set count back up to 12, at 40%.
Metcon
Metcon (Time)
Team of 3
ADV RX
For Time:
75 Thrusters (95/65)
75 Cal Bike
75 C2B
75 Cal Bike
75 Thrusters (95/65)
RX Pull-ups and (75/55)
6/11/19
CrossFit Allegiance – CrossFit
Weightlifting
Deadlift
6 Sets of 2
Deficit Deadlift of 3″
Start in the 50-55% range, and finish in the area of 65-70%.
Metcon
Metcon (Time)
3 Rounds:
500 Meter Row
12 Burpees
100m Farmers Carry (32/24kg)
6/10/19
CrossFit Allegiance – CrossFit
Weightlifting
Back Squat
On the Minute x 9:
1 Pausing Back Squat
1 Back Squat
Sets #1+2+3 – 60%
Sets #4+5+6 – 66%
Sets #7+8+9 – 72%
Metcon
Metcon (Time)
For Time:
50 Strict Pull-Ups
*Every break, complete 5 Strict Ring Dips
10 minute time cap
Metcon (AMRAP – Rounds and Reps)
AMRAP x 9min:
10 Hang Squat Snatches (75/55)
30 DU
6/8/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Teams of 3, with a 25:00 Time Cap:
180/120 Cal Bike
… Directly into:
3 Rounds:
48 T2B
48 Box Jumps (24″/20″)
48 Power Snatches
Round 1 Barbell – 95/65
Round 2 Barbell – 115/85
Round 3 Barbell – 135/95
