WOD
12/14/16
CrossFit Allegiance – Regional Athletes
Weightlifting
Clean & Jerk
60%/3+1
65%/3+1
70%/3+1
75%/3+1
(80%/3+1)2
Metcon
Metcon (Time)
3 Legless Rope Climbs w/ weight vest (20/14#)
Rest 2:00
3 Legless Rope Climbs w/ weight vest (20/14#)
Rest 2:00
3 Legless Rope Climbs w/ weight vest (20/14#)
12/14/16
CrossFit Allegiance – CrossFit
Happy Birthday Amanda Mendez!
Weightlifting
Front Squat (1×5 70%, 3×5 75%)
Metcon
Full Circle (Time)
Partner WOD
Cash in 3,000m Row
2 Rounds:
200 DU
70 T2B
70 OHS 95/65#
*Split Reps
12/13/16
CrossFit Allegiance – CrossFit
Metcon
Wise Men (3 Rounds for reps)
“Wise Men”
AMRAP 3:
Macho Man (135/95#)
Rest 3:00
AMRAP 3:
Macho Man (155/105#)
Rest 3:00
AMRAP 3:
Macho Man (185/135#)
*1 Macho Man Complex = 3 Power Cleans, 3 Front Squats, 3 Push Jerks
Gymnastics
HSPU
Choose one of the following:
A. 3 sets of 21 unbroken Kipping HSPU
B. 4 sets of 18 unbroken Kipping HSPU
C. 5 sets of 15 unbroken Kipping HSPU
D. 6 sets of 12 unbroken Kipping HSPU
Rest as needed between sets
12/12/16
CrossFit Allegiance – Regional Athletes
Weightlifting
Snatch
60%/3
65%/3
70%/3
75%/3
(80%/3)2
Metcon
Muscle-ups
12/12/16
CrossFit Allegiance – CrossFit
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
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
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
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
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
