WOD
7/8/19
CrossFit Allegiance – CrossFit
There will not be a 9:30am adult class, no daycare and no CF kids this Tuesday through Friday only. All other classes will be as scheduled. Sorry for the inconvenience and we hope you understand and can make a different class time available.
Weightlifting
Back Squat
Alternating “On the Minute” x 12 (6 Rounds)
Odd Minutes – 3 Front Squats
Even Minutes – 6 Back Squats
Barbell – 63% of Back Squat. 3% increase from last week.
Metcon
“Squating Elizabeth” (Time)
21-15-9:
Squat Cleans, 135/95
Ring Dips
Scaling options
GHD dips or box dips or push-ups
7/7/19
CrossFit Allegiance – CrossFit
There will not be a 9:30am Adult class, no daycare and no CF kids this entire week.
Metcon
Metcon (Time)
5 Rounds:
Sled Push (90/45)
100 Meter DB Farmers Carry (50’s/35’s)
200 Meter Run
Sled push is on the turf down and back per round.
7/6/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (Weight)
On the 2:30 x 5:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Set #1 – 55% of 1RM Clean and Jerk
Set #2 – 60%
Sets #3+4+5 – Build to a heavy set.
Inside this complex, the repetitions do *not* need to be unbroken. But the goal is to complete every round by the 1:00 minute mark. If you exceed 1:00 minute you are going to heavy. The goal and intention here is to cycle, not grind.
Metcon (Time)
Team of 3
4 Rounds:
36 C2B
36 Power Snatches
36 Thrusters
200m Run
Barbell Pounds – 75/55
7/5/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Team of 4
3 Rounds:
108/80 Calorie Row
60 Wallballs
200m Run
40 Slamballs (60/40)
RX 30/20
7/4/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner WOD
1 Mile Light Run
5 Sets:
30 weighted sit-ups OR 30 burpees
16 T2B
10 Strict Pull-ups OR 4 Rope climbs
200/150 Calorie Row
1 Mile Light Run
7/3/19
CrossFit Allegiance – CrossFit
Weightlifting
Snatch Primer
On the 2:30 x 5 Sets:
3-Position Power Snatch
3-Position Squat Snatch
Barbell load – 55% of 1RM Snatch
Complex of (6) repetitions.
1 High Hang Power Snatch (pocket-level)
1 Hang Power Snatch (knee-level)
1 Power Snatch (from the floor)
1 High Hang Squat Snatch (pocket-level)
1 Hang Squat Snatch (knee-level)
1 Squat Snatch (from the floor)
This is on the lighter side, so that we can work on our cycling positions and speed on the bar. Move well so that we have a base to build off of. We are looking to hold onto the bar for the duration (building our stamina in our grip, no less our full movement), but if you must drop, do it after the three power reps.
Metcon
Metcon (Time)
Team of 4:
5 Rounds
9 Box Jump (30″/24″)
15 Dumbbell Front Squats
15/12 Calorie Assault Bike
DB – 50’s/35’s
Next person goes when the person before them gets on the bike.
7/2/19
CrossFit Allegiance – CrossFit
Schedule this week:
Thursday July 4th 8:30am only
Friday July 5th 5:30am 9:30am only.
The rest of the week is regular schedule.
Weightlifting
Deadlift (5×5 Climbing TNG)
Metcon
Sugar Daddy (Time)
21-15-9 Dead Lifts, 225/155
400m Run after each round
Extra work if you want an after WOD
Metcon (Time)
For Time:
21-15-9:
Strict Pull-Ups
Strict Handstand Pushups
12:00 Time Cap
7/1/19
CrossFit Allegiance – CrossFit
Weightlifting
Back Squat
Alternating “On the Minute” x 12 (6 Rounds)
Odd Minutes – 3 Front Squats
Even Minutes – 6 Back Squats
Barbell – between 50%-60% of Back Squat
Metcon (Time)
For Time:
2K Row
Directly into 10 Rounds:
3 Power Cleans
6 Pushups
9 Air Squats
ADV RX 155/105
RX 135/95
6/30/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
Buy In: 75/50 Calorie Bike
Then…
3 Wallballs, 3 Burpees
6 Wallballs, 6 Burpees
9 Wallballs, 9 Burpees
…
Up By 3’s Until Time Cap
Rx/Px: (20/14)
Fx: (14/10)
6/29/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner WOD
4 Rounds:
400m Run
40 T2B
30 DB Snatches (50/35)
100m DB carry
DB Carry:
R1 – Left Arm DB Overhead
R2 – Right Arm DB Overhead
R3 – Left Arm DB Overhead
R4 – Right Arm DB Overhead
*Partners switch as needed*