WOD
12/30/16
CrossFit Allegiance – CrossFit
Weightlifting
Clean and Jerk (2 sets of 3 cleans + 1 Jerk 85%)
Clean & Jerk
65% 3 C + 1 J
70% 3 C + 1 J
75% 3 C + 1 J
80% 3 C + 1 J
85% 3 C + 1 Jerk)x 2
Metcon
Metcon (AMRAP – Reps)
Teams of 3:
(1 Athlete per station)
EMOM x 18min:
25 Russian KBS (32/24#)
10 Burpees
Max Calorie Row*
Score is calories on the Row
12/29/16
CrossFit Allegiance – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 20min:
10 Power Snatch (95/65#)
10 Jumping Lunges
10 T2B
10 Thrusters (95/65#)
10 Box Jumps (24/20#)
Maybe rowing isn’t so bad after all!
12/26/16
CrossFit Allegiance – CrossFit
Weightlifting
Front Squat (1×1 85%)
75% 1×3
80% 1×1
75% 1×3
83% 1×1
75% 1×3
85% 1×1
Metcon
Metcon (3 Rounds for reps)
AMRAP 3:
75 DU Buy-In
15 Deadlifts (185/135#)
15 Bar Facing Burpees
Rest 3:00
AMRAP 3:
75 DU Buy-in
10 Deadlifts (225/155#)
10 Bar Facing Burpees
Rest 3:00
AMRAP 3:
75 DU Buy-in
5 Deadlifts (275/185#)
5 Bar Facing Burpees
Jennifer G with the shirt of the week.
12/28/16
CrossFit Allegiance – Regional Athletes
Weightlifting
1. Power Clean + Power Jerk
60%/2+1
70%/2+1
(75%/2+1)3
2. Clean Pull
(100%/3)4
12/27/16
CrossFit Allegiance – CrossFit
Metcon
V1:40/20 (AMRAP – Reps)
9 Rounds:
1:40 on, :20 off
*Rest 2 min rest after round 5
*This is a preset WOD on the C2 Rower. Choose “Select Workout” then “Custom List” then “v1:40/20 r…9″.
Record total meters.
Metcon
Metcon (Time)
3 Rounds:
12 Burpees
12 Push Jerks (155/105#)
12 T2B
12/26/16
CrossFit Allegiance – CrossFit
Weightlifting
Back Squat (1×1 85%)
75% 1×5
80% 1×1
75% 1×5
83% 1×1
75% 1×5
85% 1×1
Metcon
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
12/24/16
12/26/16
CrossFit Allegiance – Regional Athletes
Skill Work
1. Power Snatch
60%/3
65%/3
70%/3
(75%/3)3
2. Snatch Pull
(100%/3)4
3. Gymnastics Conditioning
6 strict Musle ups
12 strict c2b
18 strict pull ups
12/24/16
CrossFit Allegiance – CrossFit
Happy Belated Birthday Jennifer Grey!
Metcon
12 days of Christmas 2015 (Time)
1 Rope Climb
2 Push Jerks 135/95
3 T2B
4 Box Jumps
5 Hang Power Cleans, 135/95
6 HR Push ups
7 Dead, 135/95
8 Abmat Situps
9 KBS, 32/24
10 Lunges (10 each side)
11 Wall Balls (20/14)
12 Burpees over the Bar
ADV RX 155/105
Round 1: 1 Rope Climb
Round 2: 2 Push Jerk + Rope Climb
Round 3: 3 T2B + 2 PJ + 1 Rope Climb
Round 4: 4 BJ + 3 T2B + 2 PJ + 1 RC..
Scaled rope climb:
1 snatch
Metcon (Time)
Partner Option:
1 Rope Climb
2 Push Jerks 135/95
3 T2B
4 Box Jumps
5 Hang Power Cleans, 135/95
6 HR Push ups
7 Dead, 135/95
8 Abmat Situps
9 KBS, 32/24
10 Lunges (10 each side)
11 Wall Balls (20/14)
12 Burpees over the Bar
**Split reps if needed****
12/23/16
CrossFit Allegiance – Regional Athletes
Weightlifting
1. Snatch
60%/2
65%/2
70%/2
(75%/2)2
2. Clean & Jerk
60%/2
65%/2
70%/2
(75%/2)2
3. Front Squat
(65%/2)3
12/22/16
CrossFit Allegiance – CrossFit
Metcon
Metcon (5 Rounds for reps)
5 Rounds
Min 1: 2 Rope Climbs
Min 2: 12 KBS (32/24kg)
Min 3: 18/15 Cal Bike
Min 4: 20 sit-ups
each round is worth 52/49
