12/12/16

CrossFit Allegiance – Regional Athletes

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Weightlifting

Snatch

60%/3

65%/3

70%/3

75%/3

(80%/3)2

Metcon

Muscle-ups

12/12/16

CrossFit Allegiance – CrossFit

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Weightlifting

Back Squat (70% 1×8 75% 1×8 78% 1×8)

Metcon (Time)

4RFT:

21 Wallballs (20/14#)

18 Hang Power Snatches (75/55#)

15 Bar Facing Burpees

12 C2B PU

Saturday

CrossFit Allegiance – CrossFit

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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

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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

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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

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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

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Front Squat (4×5 70%)

Clean Pull (4×3 90%)

12/7/16

CrossFit Allegiance – CrossFit

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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!

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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!

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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