WOD
9/1/15
CrossFit Allegiance – CrossFit
Metcon
2015 Games Couplet (Time)
15-10-6 reps for time of:
Thrusters (165/115)
Bar muscle-ups
Bar MU can be substituted with
L1 C2B
L2 PU
L3 RR
Weightlifting
Squat Snatch (Work up to a heavy single)
A note about what “heavy” means….Heavy is not a max. You should not fail a rep on the way up to achieving a “heavy” lift. “Heavy” means you lift as heavy as you can – while still maintaining excellent technique and speed. We lift heavy often on this program. Save the max efforts for max effort days.
8/31/15
CrossFit Allegiance – CrossFit
Metcon
1: DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here
Metcon
2: 800m Run (Time)
Max Effort 800m Run
3 minute Rest
400m Run (Time)
Max Effort 400m Run
Saturday
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner WOD:
5 Rounds for time:
40 Wallballs 20/14#
40 KBS 32/24kg
200m Run
split reps as needed
8/28/15
CrossFit Allegiance – CrossFit
Gymnastics
Metcon (Time)
2 Rounds of:
30 C2B Pull ups
30 Overhead Squat , 115/80
Rest 3 minutes between rounds.
20 min time cap and that includes the 3 min rest
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
5 Power Snatch, 135/95
10 T2B
15 Box Jump Overs, 24/20
8/27/15
CrossFit Allegiance – CrossFit
Metcon
Metcon (AMRAP – Reps)
EMOMx16
Min 1: :40 of Rowing for max calories
Min 2: :40 of Double unders for max reps
Min 3: :40 of Rowing for max calories
Min 4: Rest
Accessory Work
Metcon (No Measure)
6 x :15-:20 L-sit
8/26/15
CrossFit Allegiance – CrossFit
Metcon
1: Metcon (AMRAP – Rounds and Reps)
Teams of 3:
AMRAP 20min:
200m Run (together)
40 Squat Cleans* – one athlete works at a time
*Every 40 reps the weights increase: 115/80, 135/95, 155/105, 185/135, then max reps at 205/145
Weightlifting
2: Deadlift (3×3)
Romanian Dead Lifts (4×8)
8/25/15
CrossFit Allegiance – Regional Athletes
Weightlifting
1: Clean and Jerk (EMOMx10: 1 Rep, climbing)
Metcon
4: Metcon (No Measure)
Odd: Row 18/14 cal
Even: 25′ HS Walk
8/24/15
CrossFit Allegiance – CrossFit
Weightlifting
Snatch
A. 15 Snatches for time at 75%
Rest 2 min
B. 10 Snatches for time at 80%
Rest 3 min
C. 5 Snatches for time at 85%
Metcon
Metcon (Time)
21-15-9 For time:
Power Clean, 135/95
Front Rack Lunges, 135/95
Push Jerks, 135/95
8/22/15
CrossFit Allegiance – CrossFit
Warm-up
Metcon (AMRAP – Reps)
Tabata V-ups
Metcon
Metcon (AMRAP – Rounds and Reps)
Rankel
AMRAPx 20min:
6 Deadlifts, 225/155
7 Burpee Pull ups
10 KBS, 32/24kg
200 Meter Run
*Count the 200 as 1 rep
8/21/15
CrossFit Allegiance – CrossFit
Weightlifting
Squat Snatch (EMOMx10: 1 Squat Snatch )
Squat Snatch from Low Hang (below knees), climbing
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
300 m Row
30 Wallballs, 20/14
Count each meter as a rep.
