WOD
11/14/16
CrossFit Allegiance – CrossFit
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
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!
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
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!
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
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
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
Weightlifting
1. Snatch
60%/4
65%/4
70%/4
(75%/4)2
2. Snatch Pull
(90%/3)4
Saturday
CrossFit Allegiance – CrossFit
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.
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
