WOD
9/10/19
CrossFit Allegiance – CrossFit
Next Golf Shambles is October 3rd. Sign up on the white board if you want to play.
Metcon
Metcon (Time)
5 Rounds:
15 KBS (32/24kg)
400m Run
40 DU
Metcon (AMRAP – Reps)
AMRAP 6:
1 Strict Handstand Push-up
1 Strict Pull-up
2 Strict Handstand Push-up
2 Strict Pull-ups
3 Strict Handstand Push-up
3 Strict Pull-ups
…
Continue to add (1) rep to each movement until the cap is reached
9/9/19
CrossFit Allegiance – CrossFit
Weightlifting
Overhead Squat
3 Sets of 1
Sets: 50-55-60%
Tempo Overhead Squat: 5 Second Negative + 2 Second Pause in Bottom
• These percentages are based off 1RM OHS
• All reps are taken from the rack
• Rest as needed between sets
If unable to OHS then Front Squat
Overhead Squat
3 Sets of 1
Sets: 65-70-75%
2 second pause at bottom
Metcon
Metcon (Time)
2 Rounds:
25 Overhead Squats (115/85)
35/25 Cal Bike
Accessory Work
Metcon (No Measure)
3 Rounds, Not For Time:
15 Hollow Rocks
18 Empty Barbell Good Mornings
21 GHD Sit-ups
24 Hip Extensions
9/7/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Buy-In: 1 Mile Run
21-15-9:
Deadlifts (165/110)
Box Jump Overs (24″/20″)
T2B
Cash-Out: 1 Mile Run
9/6/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner WOD For Time:
20 WB, 20/14 Cal ?, 50 DU
40 WB, 20/14 Cal ?, 50 DU
60 WB, 20/14 Cal ?, 50 DU
80 WB, 20/14 Cal ?, 50 DU
100 WB, 20/14 Cal ?, 50 DU
*12 Clean and Jerks after every round (135/95)
WB 20/14#
Cal Bike or Row
Split reps, one machine per team.
9/5/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner WOD
For Time:
4 Rounds
400m Row
30 KBS (24/16kg)
30 Weighted Sit-ups
200m run
30 Weighted Sit-up twists
(weighted sit-ups and twists with KB)
Split reps and run together.
9/4/19
CrossFit Allegiance – CrossFit
Weightlifting
Clean Pull (3×3 climbing)
3 Sets of 3
Set 1: 60%
Set 2: 65%
Set 3: 70%
*work off of blocks or plates with barbell knee level like yesterday.
work off of your 1RM clean (power or squat, whichever is heavier).
Clean High-Pull (3×3 across)
3 Sets of 3
All Sets: 65%
*off blocks as well, mid knee
*not intended to be heavy.
*1RM Clean
Power Clean
2 Reps On the Minute x 8 Minutes
Set 1: 50%
Set 2: 53%
Set 3: 56%
Set 4: 59%
Set 5: 62%
Sets 6-8: 65%
*off the box, working off of 1 RM power clean
Metcon
Fish Out of Water (Time)
For Time:
2K Row
Directly into 10 Rounds:
3 Power Cleans
6 Pushups
9 Air Squats
ADV RX 155/105
RX 135/95
9/3/19
CrossFit Allegiance – CrossFit
Weightlifting
Snatch Pull (3×3 climbing (form work))
3 Sets of 3
Set 1: 60%
Set 2: 65%
Set 3: 70%
*work off of 1RM Snatch
*set up blocks or plates to start with the barbell at your mid knee.
Snatch High Pull
3 Sets of 3
All Sets: 65% 1RM snatch
*off of blocks or plates at mid knee.
Power Snatch
2 Reps On the Minute x 8 Minutes
Set 1: 50%
Set 2: 53%
Set 3: 56%
Set 4: 59%
Set 5: 62%
Sets 6-8: 65%
*off blocks or plates with barbell knee level
* work off of 1 RM power snatch.
*Loads should be light!
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 18:
20 DB Snatches (35/20)
15/12 Cal Bike or Row
20 Single DB Box Step-Ups (24/20)
12 C2B
DB snatch is alternating
Box step up hold the DB anywhere you want.
9/2/19
CrossFit Allegiance – CrossFit
8:30 and 9:30am only
Metcon
Saman (Time)
8 Rounds for Time:
13 Deadlifts (185lb/125lb)
17 Wall Balls (20lb/14lb)
400m run
Saman Kunan died after successfully delivering oxygen tanks to the soccer team trapped in a flooded cave in Thailand, but he ran out of oxygen for himself on his return dive. 13 deadlifts for the number of people Saman gave his life for. 17 wall balls for the number of days the boys were trapped under ground. 8 X 400m for the 3.2km the boys were into the cave
Partner up double the reps and run together.
8/31/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner WOD for time:
ADV RX
16 Power Cleans, 8 Rope Climbs
12 Power Cleas, 6 Rope Climbs
8 Power Cleans, 4 Rope Climbs
Barbell – 165/115
Directly into…
3 Rounds:
50/40 Calorie Row
20 Devils Presses (50’s/35’s)
Directly into…
3 Rounds:
12 Bar Muscle-Ups
30 DB Box Step-ups (50/35)
RX
Partner WOD for time:
16 Power Cleans, 48 Pull-ups
12 Power Cleas, 36 Pull-ups
8 Power Cleans, 24 Pull-ups
Barbell – 115/85
Directly into…
3 Rounds:
50/40 Calorie Row
20 Devils Presses (35/20#)
Directly into…
3 Rounds:
18 C2B
30 KB Box Step-ups (12/16kg)
8/30/19
CrossFit Allegiance – CrossFit
Weightlifting
Squat Clean
Every 1:30 x 7 Sets:
1 Power Clean
1 Hang Squat Clean
1 Squat Clean
All three reps of the complex complete without letting go of the bar
The power clean and squat clean come from the ground, while the hang squat clean starts above the knee
Based off of your 1RM Squat Clean:
Set 1: 60%
Set 2: 65%
Set 3: 70%
Sets 4-7: Build to a Heavy Complex
Metcon
Metcon (Time)
3 Rounds:
400m Run
7 Power Cleans
7 Hang Squat Cleans
7 Squat Cleans
ADV RX (135/95)
RX (115/80)