WOD
3/16/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner WOD
5 Rounds
500 m Row
40 Wallballs
40 DU
40 Reverse Lunges
200 m Run
Split reps and run together
3/15/19
CrossFit Allegiance – CrossFit
Last week two scores did not count towards their team total because they did not put their tiebreak time in. One person was on the blue and one was on the red. Please put your tiebreak time in this week. Scores for week 19.3 are:
Blue Team 34 and Red Team 49.
Metcon
RX: CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)
3 rounds of:
10 snatches 95lb/65lb
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees
Time cap: 12 minutes, including 3-minute rest
period
Scale: CrossFit Games Open 19.4 Scaled (Ages 16-54) (AMRAP – Reps)
3 rounds of:
10 snatches 65lb/45lb
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 chin-over-bar pull-ups
12 bar-facing burpees (may step over bar)
Time cap: 12 minutes, including 3-minute rest
period
MST: CrossFit Games Open 19.4 Masters (55+) (AMRAP – Reps)
3 rounds of:
10 snatches 65lb/45lb
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 chest-to-bar pull-ups
12 bar-facing burpees
Time cap: 12 minutes, including 3-minute rest
period
Teen: CrossFit Games Open 19.4 Teens (Ages 14-15) (AMRAP – Reps)
3 rounds of:
10 snatches 65lb/45lb
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees
Time cap: 12 minutes, including 3-minute rest
period
3/14/19
CrossFit Allegiance – CrossFit
Please sign into class. If no one is signed into a class 1 hour prior to the time it starts it will be canceled. Especially the first classes of the day and the last class of the day at 6:30pm. We can’t expect our coaches to go out of their way to come here and then potentially be no one to coach. Please understand. Thank you.
Metcon
Choose either Goat or the WOD or both.
Metcon (Time)
3 Rounds
5 Deadlifts (185/125)
30 DU
10 Russian KBS (chest-level) 24/16kg
30 DU
10 Wallballs 20/14#
Metcon (No Measure)
“Goat Day”
On the Minute x 20
Odd Minutes: Movement 1
Even Minutes: Movement 2
3/13/19
CrossFit Allegiance – CrossFit
Weightlifting
Back Squat (1 x 3)
7 Sets:
1 Pausing Repetition (3s in bottom)
Sets #1+2 – 70%
Sets #3+4 – 73%
Sets #5+6+7 – 76%
Metcon
Metcon (3 Rounds for reps)
On Wednesday’s, we’ll lead into the Open with an “On the Minute” primer. The intention here is to control our intensity and volume, while bringing about a strong active recovery feel. The aim is to refine our engine and movement patterns.
“On The 2:00” x 3 Rounds (18:00):
A) 15/12 Cal Row, 7 Snatches, 7 OHS
B) 15/12 Cal Row, 15 GHD Sit-Ups or AbMat sit-ups or 15 sec L-sit
C) 15/12 Cal Row, 7 Thrusters, 7 C2B
ADV RX 95/65
RX 75/55
3/12/19
CrossFit Allegiance – CrossFit
Weightlifting
Weightlifting
Power Clean (Climbing)
Min 0-2
10 Power Cleans
Min 2 – 4
8 Power Cleans
Min 4 – 6
6 Power Ceans
Min 6 – 8
4 Power Cleans
Min 8 – 10
2 Power Cleans
It doesn’t have to be touch and go. Add weight each round.
Front Squat
At the 10:00… Tempo Pausing Front Squat
On the 2:00 x 3:
1 Repetition
3 Seconds to Bottom
2 Second Pause in Bottom
Split Jerk Complex 2 Pausing Split Jerks + 1 Regular Split Jerk
At the 16….. 2 Pausing Split Jerks
1 Regular Split Jerk
On the 2:00 x 3 Complexes
Pausing Split Jerk:
https://youtu.be/wIv9MonbjNI
Metcon
Metcon (Time)
5 Rounds, “On the 5:00”:
15 Barbell-Facing Burpees
12 Deadlifts
9 Hang Cleans
6 Push Jerks
ADV RX – 135/95
RX – 115/80
Score is slowest round. If you don’t finish every rep missed counts as a second.
3/11/19
CrossFit Allegiance – CrossFit
Weightlifting
Metcon (Weight)
Alternating on the minute x 12 (6 Rounds)
Minute 1: 6 Back squat
Minute 2: 3 Front squat
65% of 1 RM Front Squat
Metcon
Metcon (Time)
1,000m Run or Row directly into…
5 Rounds:
10 CTB Pull-Ups
30 Air Squats
Directly into… 1,000m Run or Row
3/9/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Teams of 3:
60/40 Calorie Bike, 75 Snatches, 75 Thrusters (75/55)
60/40 Calorie Bike, 60 Snatches, 60 Thrusters (95/65)
60/40 Calorie Bike, 45 Snatches, 45 Thrusters (115/80)
60/40 Calorie Bike, 30 Snatches, 30 Thrusters (135/95)
60/40 Calorie Bike, 15 Snatches, 15 Thrusters (155/105)
3/8/19
CrossFit Allegiance – CrossFit
Team with the most members at Friday night lights gets extra points. Fiday night lights starts at 5pm. Also, if everyone on your team wears crazy socks your team will get extra points as well.
Metcon
RX: Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)
200-ft. dumbbell overhead lunge 50lb/35lb
50 dumbbell box step-ups 24in/20in
50 strict handstand push-ups
200-ft. handstand walk
Time cap: 10 minutes
Scale: Crossfit Games Open 19.3 Scaled (Ages 16-54) (AMRAP – Reps)
200-ft. dumbbell front-rack lunge 50lb/35lb
50 dumbbell box step-ups
50 5-in. elevated strict HSPU
200-ft. bear crawl
Time cap: 10 minutes
Crossfit Games Open 19.3 Teens (Ages 14-15) (AMRAP – Reps)
200-ft. dumbbell overhead lunge 35lb/20lb
50 dumbbell box step-ups 24in/20in
50 strict handstand push-ups
200-ft. handstand walk
Time cap: 10 minutes
55+: Crossfit Games Open 19.3 Masters (55+) (AMRAP – Reps)
200-ft. dumbbell overhead lunge 35b/20lb
50 dumbbell box step-ups 24in/20in
50 5-in. elevated strict HSPU
200-ft. handstand walk
Time cap: 10 minutes
3/7/19
CrossFit Allegiance – CrossFit
Choose the WOD or goat day but we have no idea what tomorrow’s WOD will be so choose wisely ?
Metcon
Metcon (20 Rounds for reps)
Goat Day
On the Minute x 20
Odd Minutes: Movement 1
Even Minutes: Movement 2
Goat Day gives you an opportunity to refine skills or work on your weaknesses. Today is geared towards Practice, a controlled heart rate and improve the technique. We want to practice at a low-intensity.
Choose two “Goats” to work on, and we’ll alternate between them on each minute.
Metcon
Metcon (Time)
Partner WOD
50/40 Cal Bike
30 Clean and Jerk 135/95
50/40 Cal Row
20 Clean and Jerk 155/105
50/40 Cal Bike
10 Clean and Jerks 185/130
50/40 Cal Row
RX
115/80, 135/95, 155/105
Fitness
95/65, 115/80, 135/95
3/6/19
CrossFit Allegiance – CrossFit
Moving into the third week of the open team Blue has pulled in a total of 129 points and team Red has pulled in a total of 127 points. Both teams got a zero for attendance.
We had some awesome PR‘s this week. Blue this week you can thank Jim Tuttle and Jack Schneider for your Bonus points. Red you can thank Tyler Denis, Lauren Stump and Jennifer Eckard. Great job stepping out of your comfort zone!
Don’t forget week three coming up teams have the opportunity to gain some extra points if your team has the most people come to Friday night lights. Also there is a theme this week CRAZY SOCKS and if everybody participates in the theme on your team there’s additional points to be added.
Weightlifting
3- position Snatch
3-Position Power Snatch
5 Sets: of estimated 1RM Power Snatch
Set #1 – 60%
Set #2 – 64%
Set #3 – 68%
Set #4 – 72%
Set #5 – 72-75%
Metcon
Metcon (4 Rounds for reps)
On the Minute x 16 (4 Rounds)
Min 1 – 7 T2B + 7 Hallow Rocks
Min 2 – 5 Snatches + 5 OHS
Min 3 – 5 Strict Pull-Ups + 10 Push-ups
Min 4 – Recovery Row or Bike
Barbell – 50-55% of your estimated 1RM Snatch.