WOD
11/22/16
CrossFit Allegiance – CrossFit
“The real gift of gratitude is that the more grateful you are, the more present you become.” Robert Holden
Metcon
Metcon (Time)
Partner WOD
Accumulate 2k meters on the row and run 2k meters total. Also accumulate 200 Sit-ups. Split reps any way you want and rotate any way you want. Do the WOD in any order you want. You can both work at the same time but you can’t be doing the same movement together.
Box jump overs
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#)
