WOD
11/21/16
CrossFit Allegiance – Regional Athletes
Weightlifting
1. Snatch
65%/2
70%/2
75%/2
80%/1
85%/1
90%/1
2. Clean & Jerk
65%/2
70%/2
75%/2
80%/1
90%/1
11/19/16
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner WOD
800m Buy – In
4RFT
20 Thrusters 135/95
30 T2B
-then-
3R
20 Power Cleans 135/95
30 HSPU
30 Burpees over Bar (not bar facing)
Split reps however you want and run the buy in together. Partner cannot start until both people are in.
11/18/16
CrossFit Allegiance – Regional Athletes
Weightlifting
1. Snatch
65%/2
70%/2
75%/2
80%/1
85%/1
90%/1
2. Class Strength
3. Back Squat
60%/3
70%/3
75%/3
80%3
(85%/3)2
11/17/16
CrossFit Allegiance – CrossFit
MAKE SURE YOU STRETCH WITH AVERY AFTER THE WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 20min:
Teams of 2
Buy-in:
100/80 Calorie Row
In the remaining time:
4 Rope Climbs
20 Burpee Box Jumps (24/20#)
100 Double-unders
11/16/16
CrossFit Allegiance – Regional Athletes
Weightlifting
1. Clean & Jerk
60%/3+1
65%/3+1
70%/3+1
75%/3+1
(80%/3+1)2
2. Clean Pull
(95%/3)4
11/15/16
CrossFit Allegiance – CrossFit
Metcon
Nasty Women (AMRAP – Rounds and Reps)
AMRAP 4
“Fran”
21-15-9
Thrusters (95/65#)
Pull-ups
Rest 4:00
AMRAP 4
“Diane”
21-15-9
Deadlifts (225/155#)
Handstand Push-ups
Rest 4:00
AMRAP 4:
“Grace”
30 Clean & Jerks (135/95#)
START FITNESS YOUNG
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
