WOD
Saturday
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner WOD
50 T2B
400m Run
30 Front Squat (155/105#)
400m Run
10 Rope Climbs
400m Run
30 Front Squat (155/105#)
400m Run
50 T2B
* Split Reps Run together
12/9/16
CrossFit Allegiance – Regional Athletes
Weightlifting
2. Clean & Jerk
65%/2+1
70%/2+1
75%/2+1
80%/2
(85%/1)3
3. Back Squat
(80%/3)8
12/9/16
CrossFit Allegiance – CrossFit
Weightlifting
Snatch
65%/3
70%/3
75%/3
80%/2
(85%/1)3
Metcon
CrossFit Games Open 16.4 (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts, 225# / 155#
55 Wall-Ball Shots, 20# / 14#
55 Calorie Row
55 Handstand Push-ups
Women go to 9′
12/8/16
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Buy-in:
200 Double-unders
Directly into:
3 Rounds:
25 Walking Lunge
25 Sit-Ups
25 Walking Lunge
25 Kettlebell Swings 24/16kg
Skill
Metcon (No Measure)
EMOMx10 min
Skill
12/07/16
CrossFit Allegiance – Regional Athletes
Front Squat (4×5 70%)
Clean Pull (4×3 90%)
12/7/16
CrossFit Allegiance – CrossFit
Weightlifting
Clean and Jerk (3 sets of 3 Cleans + 1 Jerk 75%)
60%/3+1
65%/3+1
70%/3+1
(75%/3+1)3
Beep Test (Time)
3 Rounds
7 Thrusters (75/55),
7 Pull-ups,
7 Burpees
-then-
50/40 Cal Row
3 Rounds
7 Thrusters
7 Pull-ups,
7 Burpees
-then-
50/40 Cal Row
3 Rounds
7 Thrusters
7 Pull-ups
7 Burpees
12/06/16
CrossFit Allegiance – CrossFit
Happy Birthday Kelly!
Metcon
Metcon (3 Rounds for reps)
AMRAP 3:
15 Calorie Row
15 Power Cleans (115/85#)
Rest 3:00
AMRAP 3:00
12 Calorie Row
12 Power Cleans (135/95#)
Rest 3:00
AMRAP 3:00
9 Calorie Row
9 Power Cleans (155/105#)
Skill
Metcon (10 Rounds for reps)
EMOMx20:
Odd: 18/15 Calorie Row
Even: 6 HSPU
ADV RX Deficit HSPU – you choose the deficit
Each round is worth 24/21 reps
12/05/16
CrossFit Allegiance – CrossFit
Happy Birthday Darius!
Weightlifting
Back Squat (3×8 70% across)
Metcon
Metcon (Time)
4 RFT:
5 Ring Muscle-ups
10 Squat Snatches (115/85#)
15 BJO (24/20″)
L3 Bar MU
L2 C2B
L1 PU
Battle Of The Lake Practice 1
CrossFit Allegiance – CrossFit
Metcon
Distinguished (AMRAP – Reps)
0-3 min
Ring MU = 20 points
HSPU = 10 points
Wallballs = 3 points
10 Minute AMRAP Plus a 3 minute Bonus Round:
3-10 min
Athlete A – Max Cal Row
Athlete B – Max Thrusters
Athlete C – Dead hang
**Rotate whenever and however if at all.
**RX 95/65 Scaled 75/55
**Score is total Reps on the rower and thrusters
* One team member working at a time and each team member can choose any of the three movements.
*Points get added to your final rep count
Golden Girls (Time)
For time with a 14 minute time cap
75 Burpee Cash-in (One person working at a time).
-then-
Athlete A Isabel (30 snatches)
Athlete B Grace (30 C&J)
Athlete C 30 Squat Cleans
RX 135/95 and Scaled 95/65
12/2/16
CrossFit Allegiance – Regional Athletes
Weightlifting
1. Snatch
65%/3
70%/3
75%/3
(80%/1)3
3. Back Squat
(75%/3)8
