WOD

No WOD available

10/16/18

CrossFit Allegiance – CrossFit

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Weightlifting

Back Squat

1×9 76%

1×9 80%

1×9 84%

Metcon

Metcon (3 Rounds for reps)

AMRAP 3:

9/6 Calorie Bike

9 Power Cleans (115/80)

Rest 3 Minutes

AMRAP 3:

9/6 Calorie Row

7 Power Cleans (135/95)

Rest 3 Minutes

AMRAP 3:

100m Run

5 Power Cleans (155/105)

RX (95/65),(115/80),(135/95)

Optional Extra Strength Work

Snatch

On the Minute x 14:

Minutes 1-2-3: Snatch Pull + Hang Squat Snatch + Squat Snatch (68-71-74%)

Minute 4: Rest

Minutes 5-6-7: 2 Squat Snatches (78-81-84%)

Minute 8: Rest

Minutes 9-10-11: 1 Squat Snatch (88-90-92%)

Minute 12: Rest

Not for Time: 3 Singles (92-94-96%)

Snatch Pull + 3 Snatch Hang High Pulls

5 Sets (63-65-67-69-72%)

10/15/18

CrossFit Allegiance – CrossFit

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Weightlifting

Jerk (1 Rep max)

Metcon

Dirty Thirty (Time)

30 Box Jumps (24″/20″)

30 C2B

30 KBS (24/16kg)

30 T2B

30 Push Presses (115/80)

30 Deadlifts (115/80)

30 Wallballs (20/14)

30 Burpees

30 Double-Unders

10/13/18

CrossFit Allegiance – CrossFit

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Metcon

Metcon (Time)

Teams of 3

For Time (30 Minute Cap):

1 Mile Run

150/100 Calorie Row

100 Hang Cleans(135/95)

80 Front Squats (135/95)

60 Snatches (135/95)

RX 115/65

10/12/18

CrossFit Allegiance – CrossFit

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Weightlifting

Front Squat

2×4 @ 79%

2×3 @ 84%

2×2 @ 90%

Metcon

Tread Water (Time)

For Time:

2k Row

150 DU

10 Rounds of:

5 C2B

10 Push-ups

15 Air Squats

RX

2k Row

200 Singles

10 Rounds of:

5 Pull-ups

10 Push-ups

15 Air Squats

Optional Extra Strength Work

Squat Clean

Minutes 1-2-3:

3 Squat Cleans (66-69-72%)

Minute 4: Rest

Minute 5-6-7:

2 Squat Cleans (76-79-82%)

Minute 8: Rest

Minutes 9-10-11:

1 Squat Clean (86-88-90%)

Minute 12: Rest

Minutes 13-14-15:

1 Squat Clean (86-88-90%)

10/11/18

CrossFit Allegiance – CrossFit

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Metcon

Metcon (Time)

Partner WOD:

4 Rounds:

30 Deadlifts (185/125)

20 DB Strict Press 35/20#

400m Run

*Split reps and run together*

The strict press is with 2 DB together.

ADV RX 50/30#
OR as a team Row 800m split reps

10/10/18

CrossFit Allegiance – CrossFit

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Metcon

Metcon (3 Rounds for reps)

3 Rounds:

Min 1: 12 Wallballs (20/14)

-no rest-

Min 2: 12 DB Snatches (50/35#)

1 Min Rest

Min 3: 20/15 Calorie Bike

1 Min Rest

Min 4: 12 GHD sit-ups

1 Min Rest

Min 5: 3 Cleans (185/135#)

-no rest-

RX DB Snatch 35/25#, Cleans 135/95

Mobility

10/9/18

CrossFit Allegiance – CrossFit

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Weightlifting

Back Squat

1×9 73%

1×9 77%

1×9 81%

Metcon

Metcon (Time)

800m Run

21 Cleans (155/105)

400m Run

21 Burpee Box Jump Overs (24/20)

RX 135/95

Extra Gymnastics Work

Metcon (AMRAP – Rounds and Reps)

AMRAP x 5:

25 DU, 1 MU

25 DU, 2 MU

25 DU, 3 MU

….

Continue to Climb by 1 Ring Muscle-up


This Thursday October 11th.

10/8/18

CrossFit Allegiance – CrossFit

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Weightlifting

Jerk (5×2 across)

Metcon

Metcon (AMRAP – Reps)

AMRAP 10:

1 T2B

1 HSPU

2T2B

2 HSPU

3 T2B

3 HSPU



Continue to Climb by 1 Rep Each

Fitness

Sit-ups or Knee ups

Push-press 75/55

Optional Extra Strength Work

Snatch

On the Minute x 14:

Minutes 1-2-3: Snatch Pull + Hang Squat Snatch + Squat Snatch (66-69-72%)

Minute 4: Rest

Minutes 5-6-7: 2 Squat Snatches (76-79-82%)

Minute 8: Rest

Minutes 9-10-11: 1 Squat Snatch (86-88-90%)

Minute 12: Rest

Minutes 13-14-15: 1 Squat Snatch (84-86-88%)

10/6/18

CrossFit Allegiance – CrossFit

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Metcon

Metcon (Time)

Partner WOD

800m Run

5 Rounds of:

14 Thrusters (75/55)

14 Pull-ups

14 Burpees

800m Run

5 Rounds of:

14 Thrusters (75/55)

14 Pull-ups

14 Burpees

Split Reps and run together

10/5/18

CrossFit Allegiance – CrossFit

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Weightlifting

Front Squat

2×4 @ 76%

2×3 @ 81%

2×2 @ 86%

Metcon

Black & Blue (Time)

“Black & Blue”

5 RFT:

10 Power Cleans, 135/95

10 Burpees

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