WOD
11/28/16
CrossFit Allegiance – CrossFit
Weightlifting
Back Squat (3×8 65%)
Gymnastics
10 minute Time Cap
Muscle-ups (3×9)
Choose one: unbrokend muscle-ups
A. 3 sets of 9
B. 4 sets of 7
C. 5 sets of 5
D. 6 sets of 4
E. 7 sets of 3
F. 8 sets of 2
G. 9 sets of 1
Rest 1 min between sets
L3 Strict C2B
L2 Strict PU
L1 Ring Rows
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
30 DU
15 Power Cleans (135/95#)
30 DU
15 T2B
Our very own Battle of the Lake Competition at CFA
11/26/16
CrossFit Allegiance – Regional Athletes
Weightlifting
Today is the first test day for the Snatch and Clean & Jerk and it is the end of our first 4 week cycle. If you hit the 90% lifts, then consider going to 94%, 97% and then a shot at a PR. Please follow the prescription carefully and do not exceed more than 3 attempts at a heavy lift in either the Snatch or Clean & Jerk. Have fun! The next cycle will be a longer one that starts next week.
Snatch (1×1)
65%/2
70%/2
75%/2
80%/1
85%/1
90%/1
Heavy Single (limit to 3 attempts)
Clean and Jerk (1×1)
65%/2
70%/2
75%/2
80%/1
90%/1
Heavy Single (limit to 3 attempts)
11/25/16
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner WOD
2 Rounds
800m Run
50 Pull-Ups
75 Pushups
100 Sit-Ups
125 Air Squats
Run together and split reps
11/24/16
CrossFit Allegiance – CrossFit
Class 9:30am only and Friday is 10am only.
Happy Thanksgiving!
Metcon
WOD 1: Metcon (3 Rounds for reps)
Teams of 3:
AMRAP 7:
Back Squat:
50 Reps at 135/95#
50 Reps 185/135#
AMRAP at 225/155#
Rest 3:00
AMRAP 7:
Push Press:
50 Reps at 95/65#
50 Reps at 135/95#
AMRAP at 155/105#
Rest 3:00
AMRAP 7:
Hang Clean:
50 Reps at 95/65#
50 Reps at 135/95#
AMRAP at 155/105#
Target Reps:
1. 40+
2. 25+
3. 40+
Metcon
Metcon (Time)
Teams of 3:
Row 2,250m
150 T2B
11/23/16
CrossFit Allegiance – Regional Athletes
Weightlifting
1. Clean & Jerk
60%/2
65%/2
(70%/2)3
2. Clean Pull
(80%/3)4
11/23/16
CrossFit Allegiance – CrossFit
Normal class times today. Thursday 9:30am ONLY, Friday 10am ONLY, Saturday & Sunday normal class times.
Weightlifting
Front Squat (4×3 70%)
Metcon
Metcon (Time)
For time:
30 C2B
30 OHS (95/65#)
20 Bar MU
20 OHS 95/65 ADV135/95#
10 Ring MU
10 OHS 95/65, ADV185/135
ADV RX OHS weight will increase every round RX stays the same.
scaled WOD
30 PU
30 OHS 75/55
20 PU
20 OHS 75/55
10 C2B
10 OHS 75/55
11/22/16
CrossFit Allegiance – CrossFit
“The real gift of gratitude is that the more grateful you are, the more present you become.” Robert Holden
Metcon
Metcon (Time)
Partner WOD
Accumulate 2k meters on the row and run 2k meters total. Also accumulate 200 Sit-ups. Split reps any way you want and rotate any way you want. Do the WOD in any order you want. You can both work at the same time but you can’t be doing the same movement together.
Box jump overs
11/21/16
CrossFit Allegiance – Regional Athletes
Weightlifting
1. Snatch
65%/2
70%/2
75%/2
80%/1
85%/1
90%/1
2. Clean & Jerk
65%/2
70%/2
75%/2
80%/1
90%/1
11/19/16
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner WOD
800m Buy – In
4RFT
20 Thrusters 135/95
30 T2B
-then-
3R
20 Power Cleans 135/95
30 HSPU
30 Burpees over Bar (not bar facing)
Split reps however you want and run the buy in together. Partner cannot start until both people are in.
11/18/16
CrossFit Allegiance – Regional Athletes
Weightlifting
1. Snatch
65%/2
70%/2
75%/2
80%/1
85%/1
90%/1
2. Class Strength
3. Back Squat
60%/3
70%/3
75%/3
80%3
(85%/3)2
