WOD
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
10/16/18
CrossFit Allegiance – CrossFit
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
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
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
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%)
