WOD

No WOD available

11/14/16

CrossFit Allegiance – CrossFit

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Weightlifting

Back Squat (5×4 @ 80%)

Metcon

Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
L3

MU C2B + ring dips

HC 115/75

L2

MU pullups + GHD dips

HC 95/65

L1

MU RR + Box dips

HC 75/55

11/14/16

CrossFit Allegiance – Regional Athletes

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Weightlifting

1. Snatch

60%/4

70%/4

75%/4

(80%/4)2

2. Snatch Pull

(95%/3)4

Saturday

CrossFit Allegiance – CrossFit

Happy Birthday Cheri Howard!

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Metcon

Adderall (AMRAP – Reps)

With a running clock:

0:00-10:00

1 Mile Run

Max Clean & Jerks (135/95#)

10:00-13:00-REST

13:00-20:00

800m Run

Max Power Snatch (115/80#)

20:00-23:00-REST

23:00-27:00

400m Run

Max Thrusters (95/65#)

11/11/16

CrossFit Allegiance – Regional Athletes

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Weightlifting

1. Snatch

65%/2

70%/2

75%/2

80%/1

85%/1

2. Clean & Jerk

65%/2

70%/2

75%/2

80%/1

85%/1

11/10/16

CrossFit Allegiance – CrossFit

Happy Birthday Miranda!

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Metcon

Metcon (Time)

400m run

21 GHDSU

400m run

21 sit-ups

300m run

15 GHDSU

300m runn

15 sit-ups

200m run

9 GHDSU

200m run

9 sit-ups

Scaled

GHDSU do V-ups or sit-ups both times

11/9/16

CrossFit Allegiance – Regional Athletes

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Weightlifting

1. Clean & Jerk

60%/3+1

65%/3+1

70%/3+1

(75%/3+1)2

2. Clean Pull

(90%/3)4

11/8/16

CrossFit Allegiance – CrossFit

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Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 4:

27 Cal Row

27 Burpees

27 C2B

Rest 4:00

AMRAP 4:

21 Cal Row

21 Burpees

21 Toes-to-Bar

Rest 4:00

AMRAP 4:

15 Cal Row

15 Burpees

15 Pull-ups

Metcon (7 Rounds for reps)

EMOMx7:

6 C2B Pull-ups

30 Double-unders
Every round is worth 36 reps


Melissa Lima next is a bar MU!

11/7/16

CrossFit Allegiance – Regional Athletes

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Weightlifting

1. Snatch

60%/4

65%/4

70%/4

(75%/4)2

2. Snatch Pull

(90%/3)4

Saturday

CrossFit Allegiance – CrossFit

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Metcon

Metcon (Time)

Partner WOD:

200m Run

40 Pull-ups

60 Wallballs

80 Sit-ups

400m Run

30 Pull-ups

50 Wallballs

70 Sit-ups

600m Run

20 Pull-ups

40 Wallballs

60 Sit-ups

800m Run

Split reps and run together

11/4/16

CrossFit Allegiance – Regional Athletes

JUST a REMINDER:
(75%/4)3, that should be read to mean: 3 sets of 4 reps at 75%. Snatch 60%/2; 70%/2 should be read to mean 2 reps at 60%, then 2 reps at 70%. When the program calls for something like clean & jerk 60%/2, that means one set of 2 clean & jerks at 60%.

When the program calls for something like clean & jerk 60%/(3+1), that means you should do the following: clean, clean, then clean & jerk. (2+1) would be clean, clean & jerk.

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Weightlifting

1. Snatch

65%/2

70%/2

(75%/2)3

(80%/1)4

2. Clean & Jerk

65%/2

70%/2

(75%/2)3

(80%/1)4

3. Back Squat

60%/3

70%/3

(75%/3)2

(80%2)2

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