WOD
1/28/17
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Teams of 3:
400 m run
180 Cal Row
150 Wallballs
120 T2B
100 Box Jump Overs (24/20″)
75 Clean and Jerks (135/95)
15 Rope Climbs
Scaled:
95/65
Rope climbs 5 pull-ups per rope climb so 75 or 25 per person
*run together and split reps
1/27/17
CrossFit Allegiance – CrossFit
Happy Birthday Hap!
Weightlifting
Clean and Jerk
60% 2cleans +1 Jerk
70% 2+1
75% 2+1
80% 2+1
85% 2+1) x 2
90% 1 clean & jerk) x2
Metcon
Metcon (Time)
2 Rounds:
21 OHS (95/65#)
21 C2B Pull-ups
21 Power Snatch (95/65#)
21 Over-the-Bar Burpees
1/26/17
CrossFit Allegiance – CrossFit
Happy Birthday Brandon!
Metcon
Metcon (5 Rounds for reps)
5 Rounds:
Min 1: 10 DL (185/135#)
Min 2: 15/12 cal bike
Min 3: 30 Sit-ups
Min 4: 40 DU
One minute rest between rounds. One round consists of all 4 movements.
95/92 reps per round
1/25/17
CrossFit Allegiance – CrossFit
Happy Birthday Toni and Jason!
Weightlifting
Clean and Jerk (60%/2 65%/2 70%/2)
Clean Pull (80% 3×3)
Metcon
Metcon (12 Rounds for reps)
EMOMx12min:
Odd: 6 T2B + 6 OHS (95/65#)
Even: 6 T2B + 6 Thrusters (95/65#)
each round is worth 12 reps
1/24/17
CrossFit Allegiance – CrossFit
Happy Birthday Malachi!
Metcon
Metcon (Time)
3RFT:
30 Power Cleans (135/95#)
30 Wallballs (20/14#)
30 Calorie Row
Metcon (Time)
5RFT:
10 1-Arm KB Snatch (24/16kg) 5 on each side
10 Box Jumps (24/20″)
1/23/17
CrossFit Allegiance – Regional Athletes
Weightlifting
1. Snatch
60%/1, 70%/1, 75%/1; 80%/1, 85%/1, 90%/1, (80%1)2
2. Snatch Pull
95%/3, (100%/3)4
1/23/17
CrossFit Allegiance – CrossFit
Starting with this Monday, you are now moving into a 5-week “pre-competition” phase designed to give you the chance to peak in the Snatch and Clean & Jerk close to the start of the CrossFit Open. The pre-competition phase is characterized by lower volume with absolute and relative intensities in the high range (think lower singles and doubles leading up to and including intensities in the 90%-95% range with some heavy single attempts for the day).
Once this Macrocyle is completed, we will shift to maintenance program through completion of the Crossfit Open.
Weightlifting
Front Squat (60%/3, 70%/3, 75%/3; 80%/3, (85%/3)4)
Metcon
The Seven (Time)
7 Rounds of:
7 Handstand Push-ups
7 Thrusters, 135#
7 Knees-To-Elbows
7 Deadlifts, 245#
7 Burpees
7 Kettlebell Swings, 70#
7 Pull-ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here
Female RX
Thruster 95#
Dead 175#
KBS 24kg
Scaled
HSPU – pushpress 95/75
Thrusters 95/75
Deadlift 185/135
Kbs 24/16kg
Saturday
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner WOD
40-30-20
Strict Press (75/55)
Cal Row
Step ups
Burpees
***Split reps**
1/20/17
CrossFit Allegiance – CrossFit
Weightlifting
Clean and Jerk (3×1 65%, 3×1 70% 3×1 75%)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 min:
30 Wallballs (20/14#)
20 Cleans (95/65#)
5 Ring Muscle-ups
Scaled:
MU = 10 PU + 10 dips
1/19/17
CrossFit Allegiance – CrossFit
Happy Birthday Kendra!
Weightlifting
Deadlift (1×5 65% 1×5 75% 1×5 80% 1×3 85%)
Touch and go
Log your set at 85%
Metcon
Metcon (4 Rounds for reps)
1 Minute Max DU
5 Minute rest
1 Minute Max Bar MU
5 Minute rest
1 Minute Max PU
5 Minute rest
1 Minute Max T2B
Scaled
1 Minute Max DU
5 Minute rest
1 Minute Max PU
5 Minute rest
1 Minute Max knee ups
5 Minute rest
1 Minute Max KBS 24/16kg
This is an off day and we are practicing for our competition “Battle of the Lake”
I’m hoping this will help you determine who is doing which movement for the Bonus WOD’s and will give you an idea of how many reps you can get in one minute.
If you haven’t looked at the WOD’s you can read them all here:
https://www.facebook.com/events/182584002211541/?active_tab=discussion
Metcon
Extra work if you want
Warm-up (No Measure)
AMRAPx 20min:
1 Deadlift (315/205#)
10 T2B
15 Barbell Burpees
