WOD
11/21/18
CrossFit Allegiance – CrossFit
Weightlifting
Deadlift
3×3 at 74%
3×3 at 79%
3×3 at 84%
Metcon
Metcon (Time)
Partner WOD
Cash-In: 400 DU
-then-
600m Row
4-8-12-16-20
Double KB Thrusters (24/16kg)
Burpees
One person working at a time split reps
11/20/18
CrossFit Allegiance – CrossFit
Weightlifting
Clean
5 Sets:
1 CleanPull
2 High Hang Power Clean
1 Low Hang Power Clean
Climbing
Metcon
Cam’s (Time)
Partner WOD Relay For Time:
Cash-In: 60′ HSWalk (10 mat lengths, hands start behind the line and finish over the line. Split distance as needed)
-then-
10 Rounds of:
400m Run
3 Squat Cleans (185/125)
5 Rounds each Partner. One person working at a time. You go, I go.
ADV RX 185/125
RX 135/95
11/19/18
CrossFit Allegiance – CrossFit
Weightlifting
Stamina Squating
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 3 Front Squats
Even Minutes: 6 Back Squats
Barbell Loaded at 61% of 1RM Front Squat For Both Lifts
Metcon
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
Women 35#
11/17/18
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner WOD
400m Run
50 Deadlifts (115/80)
400m Run
40 T2B OR 80 Knee Ups
400m Run
30 Snatches (115/80)
400m Run
20 Rope Climbs or 30 RR
Fitness (75/55) for both lifts
11/16/18
CrossFit Allegiance – CrossFit
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Weightlifting
Stamina Squating
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 1 Front Squat
Even Minutes: 3 Back Squats
Barbell Loaded at 72% of 1RM Front Squat (Both Lifts)
Metcon
Metcon (AMRAP – Rounds and Reps)
ADV RX
AMRAP 18:
5 Round Buy-In:
200m Run
10 OHS (95/65)
In Time Remaining…
Max Rounds:
5 C2B
7 Kipping HSPU
21 Air Squats
RX
AMRAP 18:
5 Round Buy-In:
200m Run
10 OHS (75/55)
In Time Remaining…
Max Rounds:
5 Push-ups
7 HSPU
21 Air Squats
Optional Extra Strength Work
Jerk (83% 5×3)
11/15/18
CrossFit Allegiance – CrossFit
Choose which WOD you want to do or you can do both. One is a partner WOD and the other is individual.
Metcon
Metcon (Time)
4 Rounds
10 Cleans 165/115
25 sit-ups
5 Burpees
RX 135/95
Metcon
Metcon (Time)
Partner WOD
“Don’t Let Go”
ADV RX
For time:
50 Calorie Row
50 Chest to Bar Pull-ups
40 Calorie Row
60 Toes to Bar
30 Calorie Row
70 Pull-ups
RX
50 Calorie Row
50 Burpees over the abmat
40 Calorie Row
40 Knee ups or 20 Toes to Bar
30 Calorie Row
30 Pull-ups or 20 Bupees over the abmat
11/14/18
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner WOD
18 Snatches
4x100m Farmers Carry
(Athlete A 100m)
(Athlete B 100m)
(Athlete A 100m)
(Athlete B 100m)
30 Cleans
4x200m Farmers Carry
(Athlete A 200m)
(Athlete B 200m)
(Athlete A 200m)
(Athlete B 200m)
42 Push Jerks
100/80 Calorie Row
*Split barbell reps
ADV RX 135/95 KB (24/16kg)
RX 115/80 KB (24/16kg)
10/19/18
CrossFit Allegiance – CrossFit
Weightlifting
Front Squat
2×4 @ 82%
2×3 @ 87%
2×2 @ 92%
Metcon
Triple Up (AMRAP – Rounds and Reps)
AMRAP x 12
3 Thrusters (95/65)
3 T2B
3 Calorie Row
6 Thrusters (95/65)
6 T2B
6 Calorie Row
9 Thrusters (95/65)
9 T2B
9 Calorie Row
….
Continue to add (3) reps until finish
Extra work if you want an after WOD
Metcon (Time)
For Time:
50 DU
21 HSPU
50 DU
15 HSPU
50 DU
9 HSPU
50 DU
15 HSPU
50 DU
21 HSPU
10/18/18
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner
For Time:
140/100 Calorie Row
100 AbMat Sit-ups
60 Push-ups
100 AbMat Sit-ups
140/100 Calorie Row
Strength
Metcon (No Measure)
5 Supersets:
6 Tempo Chest to Bar Pull-Ups
9 Tempo Dumbbell Bench Press
*5 second negative/lowering phase. Build to a heavy on the tempo dumbbell bench press
10/17/18
CrossFit Allegiance – CrossFit
Weightlifting
Power Clean
Build to Heavy 5-Rep Touch and Go
Metcon
High Roller (Time)
3 Rounds:
600 Meter Run
21 Hang Squat Snatches (75/55)
RX Hang Squat Cleans
Gymnastics
Metcon (No Measure)
Handstand Walk Practice
Spend 15:00 of practice
