WOD
6/13/18
CrossFit Allegiance – CrossFit
Weightlifting
Minutes 0-5: Romanian Deadlift (Build to Moderate Set of 5)
Minutes 5-10: Sumo Deadlift (Build to a Moderate Set of 3)
Minutes 10-15: Conventional Deadlift (Build to a Heavy Set of 1)
After each deadlift set, complete 1 set of Strict Handstand Push-ups, at 25% of your best set.
OR Kipping or 2 Wall walks or 5 DB incline press
Romanian Dead Lifts (Build to moderate set of 5 TnG)
Sumo Deadlift (Builed to moderate set of 3)
Deadlift (Build to heavy 1)
Metcon
Metcon (4 Rounds for reps)
4 Rounds:
1 min: 30 Walking Lunges
1 min Rest
1 min: 15 Deadlifts (185/135)
1 min Rest
1 min: 15/10 Cal Bike
1 min Rest
RX DL 155/105
6/12/18
CrossFit Allegiance – CrossFit
Weightlifting
Clean Technique (7 sets)
Clean Pull
Hang Squat Clean
Push Press
Squat Clean Thruster
Build to moderate load. Rest no more than 1 minute
Metcon (AMRAP – Rounds)
AMRAP 18:
200 Meter Run
16/12 Calorie Row
12 Chest to Bar Pull-Ups
8 Dumbbell Snatches (50/35)
Midline
Metcon (No Measure)
5 Sets:
2 Minute Light Bike (Recovery Pace)
20 GHD Sit-Ups
6/11/18
CrossFit Allegiance – CrossFit
RX Weightlifting
Shoulder Press (1RM)
Warm up
1×5 50%
1×3 60%
1×2 70%
1×1 80%
1×1 90%
1×1 95%
1×1 100%
Metcon
Metcon (Time)
For Time:
21 Lateral Barbell Burpees
21 Power Cleans (135/95)
15 Lateral Barbell Burpees
15 Hang Squat Cleans (135/95)
9 Lateral Barbell Burpees
9 Thrusters (135/95)
RX 115/75
6/9/18
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner
For Time:
800 Meter Run
50 Squat Cleans (115/85)
800 Meter Run
50 Strict Pull-Ups
*Split Reps run together
RX 95/65
Skill Work
Metcon (No Measure)
6 Rounds
9/6 ring dips
25′ HSW
6/8/18
CrossFit Allegiance – CrossFit
Weightlifting
Tempo Front Squat
Alternating On the Minute x 12 (6 Rounds):
Minute 1 – 1 Tempo Front Squat
Minute 2 – 5 Deficit Kipping Handstand Push-ups
Build to a moderate load on Front Squats and challenging deficit using plates on the Handstand Push-ups. Tempo on the squat repetition is a full (5) seconds to find the bottom. No pause, then stand.
Metcon
Metcon (Time)
In Teams of 3,
Cash-In 81/60 Cal Bike
4 Rounds Each
8 Burpees
200m Slamball Run (45/30)
Partners complete full round before switching.
Relay style: partner A is first then partner B starts as soon as A leaves to run then C goes when B leaves to run.
6/7/18
CrossFit Allegiance – CrossFit
Happy Birthday Bernard and Heather!
Metcon
Metcon (Weight)
On the 2:00 x 7 Sets:
30 DU
9 T2B
3 Power Cleans
Build to a heavy triple
ADV RX as written
RX 15 DU
Accessory Work
Metcon (No Measure)
Not For Time:
100 Banded Tricep Pushdowns
50 Banded Pull-Aparts
50 Banded Tricep Pushdowns
50 Banded Pull-Aparts
6/6/18
CrossFit Allegiance – CrossFit
Weightlifting
Push Press
2×5
2×4
2×3
Aim to build throughout all six sets. Finish with a moderate to heavy set of 3.
Metcon
Metcon (Time)
Partner
For Time
3 Rounds:
60/50 Cal Row
50 WB (20/14)
40 DB Hang Clean and Jerks (50/35)
Split reps as needed
6/5/18
CrossFit Allegiance – CrossFit
Weightlifting
Deadlift (Repeat from last week)
5 Reps @ 80%
1 Reps @ 86%
5 Reps @ 83%
1 Reps @ 89%
5 Reps @ 86%
1 Rep @ 92%
Metcon
Metcon (Time)
For Time
4 Rounds:
30 Sit-ups
15 Burpee Box Jumps
200m Run
6/4/18
CrossFit Allegiance – CrossFit
Weightlifting
Metcon
Back Squat (4×4 78% 4×4 82%)
Metcon (Time)
Partner WOD
For Time:
50-40-30-20:
Calorie Row
DB Strict Presses (35’s/20’s)
40 Farmers Carry DB Walking Lunge (35’s/20’s) *after each round*
Split reps as needed.
6/2/18
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner WOD
120 GHD sit-ups
400m Run
40 Jerks 155/105
400m run
10 Rope Climbs
400m Run
30 Thrusters 155/105
Rx 135/95
