WOD
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
12/07/16
CrossFit Allegiance – Regional Athletes
Front Squat (4×5 70%)
Clean Pull (4×3 90%)
12/7/16
CrossFit Allegiance – CrossFit
Weightlifting
Clean and Jerk (3 sets of 3 Cleans + 1 Jerk 75%)
60%/3+1
65%/3+1
70%/3+1
(75%/3+1)3
Beep Test (Time)
3 Rounds
7 Thrusters (75/55),
7 Pull-ups,
7 Burpees
-then-
50/40 Cal Row
3 Rounds
7 Thrusters
7 Pull-ups,
7 Burpees
-then-
50/40 Cal Row
3 Rounds
7 Thrusters
7 Pull-ups
7 Burpees
12/06/16
CrossFit Allegiance – CrossFit
Happy Birthday Kelly!
Metcon
Metcon (3 Rounds for reps)
AMRAP 3:
15 Calorie Row
15 Power Cleans (115/85#)
Rest 3:00
AMRAP 3:00
12 Calorie Row
12 Power Cleans (135/95#)
Rest 3:00
AMRAP 3:00
9 Calorie Row
9 Power Cleans (155/105#)
Skill
Metcon (10 Rounds for reps)
EMOMx20:
Odd: 18/15 Calorie Row
Even: 6 HSPU
ADV RX Deficit HSPU – you choose the deficit
Each round is worth 24/21 reps
12/05/16
CrossFit Allegiance – CrossFit
Happy Birthday Darius!
Weightlifting
Back Squat (3×8 70% across)
Metcon
Metcon (Time)
4 RFT:
5 Ring Muscle-ups
10 Squat Snatches (115/85#)
15 BJO (24/20″)
L3 Bar MU
L2 C2B
L1 PU
Battle Of The Lake Practice 1
CrossFit Allegiance – CrossFit
Metcon
Distinguished (AMRAP – Reps)
0-3 min
Ring MU = 20 points
HSPU = 10 points
Wallballs = 3 points
10 Minute AMRAP Plus a 3 minute Bonus Round:
3-10 min
Athlete A – Max Cal Row
Athlete B – Max Thrusters
Athlete C – Dead hang
**Rotate whenever and however if at all.
**RX 95/65 Scaled 75/55
**Score is total Reps on the rower and thrusters
* One team member working at a time and each team member can choose any of the three movements.
*Points get added to your final rep count
Golden Girls (Time)
For time with a 14 minute time cap
75 Burpee Cash-in (One person working at a time).
-then-
Athlete A Isabel (30 snatches)
Athlete B Grace (30 C&J)
Athlete C 30 Squat Cleans
RX 135/95 and Scaled 95/65
12/2/16
CrossFit Allegiance – Regional Athletes
Weightlifting
1. Snatch
65%/3
70%/3
75%/3
(80%/1)3
3. Back Squat
(75%/3)8
12/2/16
CrossFit Allegiance – CrossFit
Happy 40th Birthday to me!
FYI: Saturdays WOD is going to be one if not two of our potential Competition WODs for Battle Of The Lake in February. The Big Clean Complex is NOT going to be one we practice this Saturday. So if you can make it please do so……The more the merrier.
Weightlifting
Clean and Jerk (3 sets of 2 +1 then 1 C&J @ 80%)
2 Cleans + 1 Jerk 65%
2 Cleans + 1 Jerk 70%
2 Cleans + 1 Jerk 75%
1 Clean + 1 Jerk 80%
Metcon
Metcon (Time)
4 RFT:
15 Calorie Row
15 Wallballs (20/14#)
15 C2B
ADV RX
4 RFT:
25 Calorie Row
25 Wallballs (20/14#)
25 C2B
