WOD
12/22/18
CrossFit Allegiance – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
In Teams of 3
AMRAP 30:
8 Dumbbell Hang Clean and Jerks (50/35)
10 Medicine Ball Squat Jumps (20/14)
100m Run
Switch Partners after Partner leaves for their 100m Run. DB Changes Arms After 4 Reps.
12/21/18
CrossFit Allegiance – CrossFit
Metcon
Joker (Time)
For Time:
1-2-3-4-5-6-7-8-9-10: T2B
10-9-8-7-6-5-4-3-2-1: Deadlifts (225/155)
ADV RX as written
RX DL 185/125
Skill Work
Squat Clean + Handstand Walk (Time)
10 Squat Cleans (60%) + 20′ Handstand Walk
8 Squat Cleans (68%) + 40′ Handstand Walk
6 Squat Cleans (75%) + 60′ Handstand Walk
4 Squat Cleans (83%) + 80′ Handstand Walk
2 Squat Cleans (90%) + 100′ Handstand Walk
12/20/18
CrossFit Allegiance – CrossFit
Battle of the Lake III sign up link is below.
http://www.unbrokenseries.com/battlelake
Metcon
Round Trip (Time)
6 Rounds, On the 3:00:
20/14 Calorie Row
40 DU
5-5-4-4-3-3 Hang Squat Cleans
Climb in weight on the hang squat clean. Score is slowest round. Record weights in comments
FITNESS
60 Single Unders
12/19/18
CrossFit Allegiance – CrossFit
Barbell conditioning
Metcon (Time)
3 Rounds:
10 Power Cleans
10 Front Squats
10 Push Jerks
Round 1: 155/105
Round 2: 135/95
Round 3: 115/80
RX
Round 1: 135/95
Round 2: 115/80
Round 3: 95/65
Metcon
Play Ball (Time)
3 Rounds:
10 Power Snatches (115/80)
20 Box Jump Overs (24/20)
30 Wallballs (20/14)
RX (95/65)
12/18/18
CrossFit Allegiance – CrossFit
Gymnastics
Metcon (AMRAP – Reps)
2 Rounds:
40% of Max Ring MU + 100 DU
30% of Max Ring MU + 100 DU
20% of Max Ring MU
Rest 3 Minutes Between Rounds
RX Bar MU
Fitness: C2B or PU or MU skill work
Metcon
Metcon (AMRAP – Rounds and Reps)
Partner WOD
AMRAP 20:
50/40 Calorie Row
40 Sit-ups
30 C2B
20 Cleans (135/95)
ADV RX as written
RX Pull-ups, Cleans 115/80
12/17/18
CrossFit Allegiance – CrossFit
Weightlifting
Squat Snatch
Minutes 0-5: Heavy Double Overhead Squat
Minutes 5-10: Heavy Double Snatch Balance
Minutes 10-15: Moderate: 1 Snatch Pull + 2 High Hang Squat Snatch
Minutes 15-20: Moderate Squat Snatch (Not to Exceed 85%)
Metcon
Metcon (Time)
3 Rounds:
15 HSPU
15 DB Snatch (50/35)
15 Burpees
12/15/18
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner WOD
2 rounds:
20 Squat Clean (135/95)
800m Row
1 Round:
30 Snatches (75/55)
800 Meter Run
50 Thrusters (75/55)
12/14/18
CrossFit Allegiance – CrossFit
Weightlifting
Stamina Squating
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 1 Front Squat
Even Minutes: 3 Back Squats
Barbell Loaded at 85% of 1RM Front Squat For Both Lifts
Metcon
Babs (Time)
3 Rounds:
10 Bar Muscle-ups
20 Kipping Handstand Push-ups
30 GHD Sit-ups
40 Wallballs (20/14)
ADV RX: As written
RX: C2B, (20/14)
Fitness: Pull-ups, AbMat sit-ups
Extra Gymnastics Work
Metcon (No Measure)
15 Minutes:
8 T2B
25′ Handstand Walk
12/13/18
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
For Time:
–3 Rounds–
10 Goblet Lunges (24/16kg)
5 Burpees
10 KBS (24/16kg)
–3 Rounds–
10 Wallballs (20/14#) (10′)
5 Burpees
10 T2B
–3 Rounds–
10 Air Squats
5 Burpees
10 Sit-ups
12/12/18
CrossFit Allegiance – CrossFit
Metcon
Metcon (5 Rounds for reps)
5 Rounds:
1 Minute: 9 Burpee Box Jump Overs (24/20)
1 Minute: 15 DB Front Squats (50’s/35’s)
–Rest 1 Minute–
1 Minute: 15/12 Calorie Bike
–Rest 1 Minute–
1 Minute: 20 AbMat sit-ups
RX DB 35/20#
