WOD
12/4/19
CrossFit Allegiance – CrossFit
CFA Christmas party this Saturday 5pm at Our house. Text 704-778-1408 to RSVP
Weightlifting
Clean Complex (6 Sets)
1 Tempo Clean Pull
1 Clean Pull
Sets 1-2: 70%
Set 3-4: 75%
Sets 5-6: 80%
1RM Squat Clean
Reset on the ground as needed to maintain quality – these 2 reps do not have to be completed ‘touch and go’
Tempo Clean Pull
5 Seconds to Jumping Position (Pockets)
Followed By an Aggressive Shrug to Finish
Tempo on 1st rep, no tempo on 2nd
Metcon
Metcon (3 Rounds for reps)
AMRAP 5:
Buy-In: 700m Row
7 Squat Cleans (115/85)
25 DU
Rest 5 Minutes
AMRAP 5:
Buy-In: 500m Row
5 Squat Cleans (135/95)
25 DU
Rest 5 Minutes
AMRAP 5:
Buy-In: 300m Row
3 Squat Cleans (165/115)
25 DU
RX
R1 (95/65)
R2 (115/85)
R3 (135/95)
12/2/19
CrossFit Allegiance – CrossFit
CFA Holiday party is this Saturday at Eric and Jill’s house. Please text 704-778-1408 to RSVP.
-Bring a gift up to $25 to exchange.
-Start time 5:00pm
-If possible no kids
-When you RSVP I will text you our address if you need it.
Weightlifting
Back Squat
Set 1: 6 Reps @ 70%
Set 2: 4 Reps @ 76%
Set 3: 2 Reps @ 82%
3 Minutes Rest
Set 4: 6 Reps @ 76%
Set 5: 4 Reps @ 82%
Set 6: 2 Reps @ 88%
3 Minutes Rest
Set 7: 6 Reps @ 82%
Set 8: 4 Reps @ 88%
Set 9: 2 Reps @ 94%
Metcon
Metcon (Time)
3 Rounds:
40 Wallballs (20/14)
25/20 Cal Row
5 Bar MU
6-4-2 Squat Snatches
Barbell:
Round 1: 6 Reps @ 115/80
Round 2: 4 Reps @ 135/95
Round 3: 2 Reps @ 155/105
11/30/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner WOD
Cash-in: 60/40 Cal Bike
4 Rounds
20 Front Squats
20 HSPU
Into…
4 Rounds
20 Thusters
20 T2B
Cash-out: 800m Run
Barbell 115/80
Push press in place of HSPU
11/29/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner WOD
For Time:
1k Row, 2 Rope Climb, 4 Deadlifts
800m Run, 4 Rope Climbs, 8 Deadlifts
1k Row, 6 Rope Climbs, 12 Deadlifts
800m Run, 8 Rope Climbs, 16 Deadlifts
1k Row, 10 Rope Climbs, 20 Deadlifts
Barbell: ADV RX 275/185
RX 225/155
11/28/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner WOD
5 Rounds:
40/30 Cal Row
20 Clean & Jerk (115/85)
20 Lateral Burpees Over Bar
200m Run
11/27/19
CrossFit Allegiance – CrossFit
Weightlifting
Power Snatch
On the 2:00 x 5 Sets:
One – 3 sec Pause in 3 positions + One – 3 position with no pausing
1st Pause (2 Seconds): Just Below Knee Level
2nd Pause (2 Seconds): Jumping Position (Pockets)
3rd Pause (2 Seconds): Catch Position
Set 1: 57%
Set 2: 60%
Sets 3-5: 63%
Note:
This power snatch complex includes 2 reps: 1 with three pauses in three positions and 1 with no pauses in 3 positions
These pauses help you dial in the technique “checkpoints” of the power snatch
On the first rep, pause for 2 seconds at 3 different positions
Just Below the Knee
Jumping Position (The Pockets)
The Catch (With the Bar in the Front Rack)
On the second rep, power snatch the weight without pausing at any of those 3 positions
Rounds begin on the 0:00 – 2:00 – 4:00 – 6:00 – 8:00
Complete these sets between 57-63% of your 1RM Power snatch
Metcon
Metcon (3 Rounds for time)
Partner WOD
2 Rounds (4 min Time Cap)
18/12 Cal Bike or row
24 Snatches (95/65)
Rest 4 Minutes
2 Rounds (4 min Time Cap)
18/12 Cal Bike or row
16 Snatches (115/85)
Rest 4 Minutes
2 Rounds (4 min Time Cap)
18/12 Cal Bike or row
8 Snatches (135/95)
RX Snatch (75/55), (95/65), (115/85)
**If you don’t finish your rounds each rep counts as 1 second to your time.
**If you row it is 24/18 Cal row
11/26/19
CrossFit Allegiance – CrossFit
CFA sweatshirt and Crops are here. You can do $50 Venmo or Cash or we can charge your WODify account. No IOU’s 🙂
Weightlifting
Power Clean
On the 2:00 x 5 Sets:
One – 3 sec Pause in 3 positions + One – 3 position with no pausing
1st Pause (2 Seconds): Just Below Knee Level
2nd Pause (2 Seconds): Jumping Position (Pockets)
3rd Pause (2 Seconds): Catch Position
Set 1: 57%
Set 2: 60%
Sets 3-5: 63%
Note:
This power clean complex includes 2 reps: 1 with three pauses in three positions and 1 with no pauses in 3 positions
These pauses help you dial in the technique “checkpoints” of the power clean
On the first rep, pause for 2 seconds at 3 different positions
Just Below the Knee
Jumping Position (The Pockets)
The Catch (With the Bar in the Front Rack)
On the second rep, power clean the weight without pausing at any of those positions
Rounds begin on the 0:00 – 2:00 – 4:00 – 6:00 – 8:00
Complete these sets between 57-63% of your 1RM Power Clean
Metcon
Metcon (Time)
3 Rounds:
400m Run
10 Cleans (155/105)
500/400m Row
10 Push Jerks (155/105)
RX (135/95)
11/25/19
CrossFit Allegiance – CrossFit
Thanksgiving Schedule:
Thursday 9:00am ONLY
Friday 9:30am ONLY
Monday Tuesday Wednesday Saturday regular Schedule
Weightlifting
Back Squat (1×5)
warm-up sets
5 Reps @ 50%
4 Reps @ 60%
3 Reps @ 70%
1 Rep @ 75%
1 Rep @ 80%
1 Rep @ 85%
1 Rep @ 90%
…
Build to Heavy 5
Metcon
Metcon (2 Rounds for time)
ADV RX
Part 1 (On the 0:00)
3 Rounds:
100 DU
10 DB Snatches (70/50)
Part 2 (On the 10:00):
900m Row
8 Ring MU
700m Row
6 Ring MU
500m Row
4 Ring MU
RX
Part 1 (On the 0:00):
3 Rounds:
75 Double Unders
10 DB Snatches (50/35)
Part 2 (On the 10:00):
900m Row
18 C2B
700m Row
14 C2B
500m Row
10 C2B
Part 1 is round 1 for time with a 10 minute time cap
Part 2 is round 2 for time
11/23/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner WOD
3 Rounds:
800m Row
40/30 Cal Bike
then….
5 Rounds
14 Thrusters (75/55)
14 Pull-ups
14 Burpees
11/22/19
CrossFit Allegiance – CrossFit
Weightlifting
Tempo Front Squat
On the Minute x 9:
1 Tempo Front Squat
Tempo:
• 5 Seconds Down
• 2 Second Pause
• Aggressively Stand
Sets 1-3: 60%
Sets 4-6: 64%
Sets 7-9: 68%
• Working on strength and positioning
• Work through 3 sets of 3 at different percentages of your 1RM front squat (60-68%)
• This is week 1 of 2 for this progression
• The goal is to stick to the tempo on each set.
• The tempo is ultimately more important than the weight on the bar – so adjust as needed to stick to the pace
Metcon
Metcon (AMRAP – Reps)
3 Rounds:
1 Minute Wallballs (20/14)
1 Minute Alternating DB Snatches (50/35)
1 Minute Box Jumps (24/20)
1 Minute Single Arm DB Hang Clean & Jerks (50/35)
1 Minute Calorie Row
1 Minute Rest
Alternate every 5 reps on the C&J