WOD
1/11/17
CrossFit Allegiance – CrossFit
Weightlifting
Clean and Jerk (80% (2 cleans + 1 Jerk) x 4)
60%/ 2 cleans + 1
65%/2+1
70%/2+1
75%/2+1
(80%/2+1)4
Metcon
Metcon (Time)
7RFT:
9 Snatches (95/65#)
15 Wallballs (20/14#)
21 Double-unders
1/10/17
CrossFit Allegiance – CrossFit
Metcon
Metcon (5 Rounds for reps)
5 Rounds, for max reps:
1:00 Row for Calories
1:00 Power Cleans (135/95)
1:00 Burpees over Bar
1:00 Rest
Skill Work
Metcon (5 Rounds for reps)
EMOMx10:
Odd: 10 T2B + 10 OHS (95/65#)
Even: Rest
1/9/17
CrossFit Allegiance – Regional Athletes
Weightlifting
1. Snatch
60%/2
65%/2
70%/2
75%/2
(80%/2)4
2. Snatch Pull
(105%/3)3
(110%/2)3
1/9/16
CrossFit Allegiance – CrossFit
Thank you!
Weightlifting
Back Squat (1×1 91%)
Back Squat
80%/5
85%/1
80%/5
88%/1
80%/5
91%/1
Metcon
Metcon (Time)
30-20-10:
Pull-ups
Cals on Rower
Directly into…
30-20-10:
Shoulder to Overhead (135/95#)
Jumping Lunges (15/side)
Saturday
CrossFit Allegiance – CrossFit
Yes we have class tomorrow. Please make sure you sign in so if anything changes I can text you.
Metcon
Metcon (Time)
With a partner, “you go – I go style”
RX
5 Clean and Jerks (205/125#)
4 Clean and Jerks (225/135#)
3 Clean and Jerks (245/145#)
2 Clean and Jerks (265/155#)
1 Clean and Jerk (285/165#)
ADV RX
5 Clean and Jerks (225/155#)
4 Clean and Jerks (245/165#)
3 Clean and Jerks (265/175#)
2 Clean and Jerks (285/185#)
1 Clean and Jerk (305/195#)
Metcon
Metcon (Time)
Partner WOD
3RFT:
40 Burpees
30 Thrusters (95/65#)
20 T2B
1/6/17
CrossFit Allegiance – CrossFit
Weightlifting
Snatch (3×1 85%)
65%1×4
70%1×4
75%1×4
80%2×3
85%3×1
Metcon
Metcon (Time)
10 Ring MU
20 Step-Ups 24/20″
20 Squat Snatch (135/95#)
20 Step-Ups 24/20″
10 Ring MU
Scaled
MU
L1 C2B and dips
L2 PU and dips
L3 RR and dips
1/5/17
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner WOD
“Deck of Cards”
200 DU Cash in
Spades: Kettlebell Swings (24/16kg)
Clubs: Floor Press 155/105
Hearts: Ab-mat Sit-ups
Diamonds: Burpees
Aces: 15 Walking Lunges
200 DU Cash out
Midline
Metcon (25 Rounds for reps)
3 Rounds
EOMOM
25 GHDSU
ADV RX weighted slamball GHD. You choose the weight.
1/4/17
CrossFit Allegiance – CrossFit
Please, NO more rowing 🙁
Weightlifting
Hang Clean (3×3)
60% 1×3
65% 1×3
70% 3×3
Clean Pull (4×3 105%)
Jerk (2×3)
60% 1×3
70% 1×3
75% 1×3
80% 2×3
Also log your 2×3 in extra performance under split or push depending on which jerk you do.
Metcon
Metcon (AMRAP – Reps)
3 Rounds of:
AMRAPx2min:
20/15 Calorie Assault Bike
AMRAP of 10m Shuttles in remaining time
Rest 2 mins between rounds
Score is shuttle run reps. Down is one back is two.
1/3/17
CrossFit Allegiance – CrossFit
Gymnastics
HSPU 3×21
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
Metcon
Love Boat (Time)
5 Rounds of “Cindy”
5 Pull-ups
10 Push-ups
15 Squats
Directly into…
3 Rounds of “DT”
12 Deadlifts (155/105#)
9 Hang Cleans
6 Jerks
Directly into…
1,000 Row
1/2/17
CrossFit Allegiance – CrossFit
Weightlifting
Back Squat (89%x1 )
78%x5
83%x1
78%x5
86%x1
78%x5
89%x1
Metcon
Metcon (Time)
Partner WOD
Row 3,000m
40 Thrusters (95/65#)
40 C2B Pull-ups
Row 2,000m
30 Thrusters (95/65#)
30 C2B Pull-ups
1,000m Row
20 Thrusters (95/65#)
20 C2B Pull-ups
ADV RX individual
Row 2,000m
42 Thrusters (95/65#)
42 C2B Pull-ups
Row 1,000m
30 Thrusters (95/65#)
30 C2B Pull-ups
500m Row
18 Thrusters (95/65#)
18 C2B Pull-ups
