WOD
1/31/17
CrossFit Allegiance – CrossFit
Metcon
Metcon (4 Rounds for reps)
AMRAP 3:
21 Deadlifts (155/105#)
21 Over-the-Erg Burpees
Max Cal Row in time remaining
Rest 3:00
AMRAP 3:
18 Deadlifts (185/135#)
18 Over-the-Erg Burpees
Max Cal Row in time remaining
Rest 3:00
AMRAP 3:
15 Deadlifts (225/155#)
15 Over-the-Erg Burpees
Max Cal Row in time remaining
Rest 3:00
AMRAP 3:
12 Deadlifts (275/185#)
12 Over-the-Erg Burpees
Max Cal Row in time remaining
Metcon
Metcon (6 Rounds for reps)
EMOMx12:
Odd: 50 Double-unders
Even: 12 Kipping HSPU
Each full round is worth 62. You can click RX if you do RX and don’t get all the reps in.
1/30/17
CrossFit Allegiance – CrossFit
Weightlifting
Snatch Pull (100% 3×1 105% 3×2)
Front Squat
60% 1×3
70% 1×3
75% 1×3
80% 1×3
85% 1×2
90% 3×1
Metcon
Metcon (Time)
21-15-9
C2B Pull-ups
Thrusters (95/65#)
Box Jumps (24/20″)
KBS (24/16kg)
1/28/17
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Teams of 3:
400 m run
180 Cal Row
150 Wallballs
120 T2B
100 Box Jump Overs (24/20″)
75 Clean and Jerks (135/95)
15 Rope Climbs
Scaled:
95/65
Rope climbs 5 pull-ups per rope climb so 75 or 25 per person
*run together and split reps
1/27/17
CrossFit Allegiance – CrossFit
Happy Birthday Hap!
Weightlifting
Clean and Jerk
60% 2cleans +1 Jerk
70% 2+1
75% 2+1
80% 2+1
85% 2+1) x 2
90% 1 clean & jerk) x2
Metcon
Metcon (Time)
2 Rounds:
21 OHS (95/65#)
21 C2B Pull-ups
21 Power Snatch (95/65#)
21 Over-the-Bar Burpees
1/26/17
CrossFit Allegiance – CrossFit
Happy Birthday Brandon!
Metcon
Metcon (5 Rounds for reps)
5 Rounds:
Min 1: 10 DL (185/135#)
Min 2: 15/12 cal bike
Min 3: 30 Sit-ups
Min 4: 40 DU
One minute rest between rounds. One round consists of all 4 movements.
95/92 reps per round
1/25/17
CrossFit Allegiance – CrossFit
Happy Birthday Toni and Jason!
Weightlifting
Clean and Jerk (60%/2 65%/2 70%/2)
Clean Pull (80% 3×3)
Metcon
Metcon (12 Rounds for reps)
EMOMx12min:
Odd: 6 T2B + 6 OHS (95/65#)
Even: 6 T2B + 6 Thrusters (95/65#)
each round is worth 12 reps
1/24/17
CrossFit Allegiance – CrossFit
Happy Birthday Malachi!
Metcon
Metcon (Time)
3RFT:
30 Power Cleans (135/95#)
30 Wallballs (20/14#)
30 Calorie Row
Metcon (Time)
5RFT:
10 1-Arm KB Snatch (24/16kg) 5 on each side
10 Box Jumps (24/20″)
1/23/17
CrossFit Allegiance – Regional Athletes
Weightlifting
1. Snatch
60%/1, 70%/1, 75%/1; 80%/1, 85%/1, 90%/1, (80%1)2
2. Snatch Pull
95%/3, (100%/3)4
1/23/17
CrossFit Allegiance – CrossFit
Starting with this Monday, you are now moving into a 5-week “pre-competition” phase designed to give you the chance to peak in the Snatch and Clean & Jerk close to the start of the CrossFit Open. The pre-competition phase is characterized by lower volume with absolute and relative intensities in the high range (think lower singles and doubles leading up to and including intensities in the 90%-95% range with some heavy single attempts for the day).
Once this Macrocyle is completed, we will shift to maintenance program through completion of the Crossfit Open.
Weightlifting
Front Squat (60%/3, 70%/3, 75%/3; 80%/3, (85%/3)4)
Metcon
The Seven (Time)
7 Rounds of:
7 Handstand Push-ups
7 Thrusters, 135#
7 Knees-To-Elbows
7 Deadlifts, 245#
7 Burpees
7 Kettlebell Swings, 70#
7 Pull-ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here
Female RX
Thruster 95#
Dead 175#
KBS 24kg
Scaled
HSPU – pushpress 95/75
Thrusters 95/75
Deadlift 185/135
Kbs 24/16kg
Saturday
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner WOD
40-30-20
Strict Press (75/55)
Cal Row
Step ups
Burpees
***Split reps**
