11/17/16

CrossFit Allegiance – CrossFit

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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

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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

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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

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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

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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!

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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

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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!

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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

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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

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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!