WOD
6/15/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Teams of 3, with a 30:00 Time Cap:
For Time:
800m Run
75 Box Jumps
50 Clean and Jerks
15 Rope Climbs
50 Clean and Jerks
75 Box Jumps
800m Run
ADV RX
Barbell – 155/105
RX
Barbell – 135/95
6/14/19
CrossFit Allegiance – CrossFit
Weightlifting
Hang Power Snatch (Every 1:30 x 7:)
1 Snatch Pull 1 Low Hang Power Snatch
Set #1 – 65%
Set #2 – 70%
Sets #3-7 (5 Sets) – Build to a heavy rep.
Snatch Pull – Arms stay long and loose. Finish with a big shrug at the top, but don’t actively bend the elbows. Focus on bar path, breaking off the ground and keeping in close contact with the body through active lats.
Low Hang Power Snatch – Bar is as close to the ground as possible, but not touching the ground. This trains postural strength as you are lowering to a near floor position, but forced to control the descent as well as start from a challenging position.
Metcon
Metcon (Time)
On the 4:00 x 5 Rounds:
12/9 Cal Row
9 Barbell-Facing Burpees
6 Power Snatches
ADV RX – 135/95
RX – 115/85
Score is slowest round
6/13/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
21 Sit-ups
200m Run
18 Sit-ups
200m Run
15 Sit-ups
12 T2B
200m Row
9 T2B
200m Row
6 T2B
Conditioning
Metcon (Time)
2 rounds
400m Run
Rest the time it takes you
6/12/19
CrossFit Allegiance – CrossFit
Gymnastics
Metcon (Time)
ADV RX
12 Sets for Time:
40% of Max Strict HSPU
RX DB Push Press 12×5 (50/35)
Last week, we completed 10 sets at 40%. This is our final week of this progression, we’ll bring our total set count back up to 12, at 40%.
Metcon
Metcon (Time)
Team of 3
ADV RX
For Time:
75 Thrusters (95/65)
75 Cal Bike
75 C2B
75 Cal Bike
75 Thrusters (95/65)
RX Pull-ups and (75/55)
6/11/19
CrossFit Allegiance – CrossFit
Weightlifting
Deadlift
6 Sets of 2
Deficit Deadlift of 3″
Start in the 50-55% range, and finish in the area of 65-70%.
Metcon
Metcon (Time)
3 Rounds:
500 Meter Row
12 Burpees
100m Farmers Carry (32/24kg)
6/10/19
CrossFit Allegiance – CrossFit
Weightlifting
Back Squat
On the Minute x 9:
1 Pausing Back Squat
1 Back Squat
Sets #1+2+3 – 60%
Sets #4+5+6 – 66%
Sets #7+8+9 – 72%
Metcon
Metcon (Time)
For Time:
50 Strict Pull-Ups
*Every break, complete 5 Strict Ring Dips
10 minute time cap
Metcon (AMRAP – Rounds and Reps)
AMRAP x 9min:
10 Hang Squat Snatches (75/55)
30 DU
6/8/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Teams of 3, with a 25:00 Time Cap:
180/120 Cal Bike
… Directly into:
3 Rounds:
48 T2B
48 Box Jumps (24″/20″)
48 Power Snatches
Round 1 Barbell – 95/65
Round 2 Barbell – 115/85
Round 3 Barbell – 135/95
6/7/19
CrossFit Allegiance – CrossFit
Metcon
Bane (Time)
Bane
For Time:
40 Kipping Handstand Pushups
20 Ring Muscle-Ups
10 Rounds of “Macho Man”
1 Round of “Macho Man”:
3 Power Cleans + 3 Front Squats + 3 Jerks
ADV RX 185/135
RX 165/115
Scaling options:
HSPU = DB Push Press 35/20#
MU = 20 C2B/Pull-ups or Ring Rows
135/95
6/6/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Team of 3:
60 Cal Row, 200m Run, 100 Cal Bike
105 Cal Row, 200m Run, 105 Cal Bike
100 Cal Row, 200m Run, 60 Cal Bike
6/5/19
CrossFit Allegiance – CrossFit
Gymnastics
Metcon (Time)
10 Sets for Time:
40% of Max Strict HSPU
Last week, we completed 12 sets at 30%. This week, we are transitioning towards 40% of our max handstand pushups, but reducing back to 10 sets. So that we can compare times previous weeks.
Today – 10 x 40%
Last Week – 12 x 30%
2 Weeks – 10 x 30%
RX 10×5 DB Strict Press
Metcon
Slap Happy (3 Rounds for reps)
AMRAP x 5:
Buy In: 100 Double Unders
12 Front Squats (95/65)
4 Burpee Box Jump Overs (24/20)
—rest 5 Minutes
AMRAP 5:
Buy In: 100 Double Unders
8 Front Squats (115/80)
4 Burpee Box Jump Overs (24/20)
—rest 5 Minutes
AMRAP 5:
Buy In: 100 Double Unders
4 Front Squats (135/95)
4 Burpee Box Jump Overs (24/20)
ADV RX as written
RX 50 DU (R1 75/55) (95/65) (115/80)
Optional Extra Strength Work
Overhead Squat
5 Sets:
1 Tempo OHS
1 OHS
Percentages:
Set #1 – 60% of estimated 1RM OHS
Set #2 – 63%
Set #3 – 66%
Set #4 – 69%
Set #5 – 72%
*Tempo – 5 seconds to find the bottom position. 2 second pause in bottom. Off the rack. Rest as needed between sets, aiming to keep it to 2:00 or less.
NOTES:
In the 5 sec descent, focus on the movement, keep your heels in firm contact with the ground. Try to keep proper distribution throughout the heel. Don’t let your ankles cave in, Details matter.
Snatch Balance
5 x 2
Set #1 – 50% of estimated 1RM OHS
Based off feel, steadily climb in remaining (4) sets.
After figuring out your position in the temp OHS, now work on building towards a heavy set of two reps. This is off the rack as well.