WOD
2/5/16
CrossFit Allegiance – CrossFit
Super Bowl Party at Derrick Ledford’s house starts between 4:30-5pm. Please bring a dish and what you are drinking. Also, please sign up for the CrossFit OPEN…… http://games.crossfit.com
Weightlifting
Snatch Balance (Work up to a heavy Snatch Balance )
3 second hold in the bottom
Metcon
Metcon (AMRAP – Reps)
Happy 45th Birthday to Alyson Knight!
AMRAPx10min
3-6-9-12…
Clean and Jerk, 135/95
T2B
Metcon (Time)
45 Burpees
2/4/16
CrossFit Allegiance – CrossFit
Super Bowl Party at Derrick Ledford’s house starts between 4:30-5pm. Please bring a dish and what you are drinking. Also, please sign up for the CrossFit OPEN…… http://games.crossfit.com
Metcon
Metcon (No Measure)
EMOMx20min 3-5 reps
ODD: skill
EVEN: skill
Pick 2 skills you need to work on and alternate EMOM.
Mobility
Metcon (No Measure)
10-15minutes:
Romwod
2/3/16
CrossFit Allegiance – CrossFit
Super Bowl Party at Derrick Ledford’s house starts between 4:30-5pm. Please bring a dish and what you are drinking. Also, please sign up for the CrossFit OPEN…… http://games.crossfit.com
Weightlifting
1 Power Clean + 1 Squat Clean + 1 Push Jerk + 1 Split Jerk (EMOMx10, Climbing)
Weightlifting
Metcon (Weight)
5 sets of the following complex:
12 Dead Lifts + 9 Hang Power Cleans + 6 Push Jerks, climbing
You can drop the bar after the 11th dead lift to reset your grip, but must start the next rep within 1 second. Rest as needed between sets.
Score is your heaviest Round which should try to be your last round.
2/2/16
CrossFit Allegiance – CrossFit
Metcon
Metcon (AMRAP – Reps)
AMRAPx5 minutes:
18/15 Cal Row
6 Squat Cleans, 155/105
Rest 5 minutes and Repeat
Metcon
Metcon (10 Rounds for reps)
EMOMx10min:
ODD: 12, 10m Shuttle Run
EVEN: 12 Burpees
Scaled:
ODD: 10, 10m Shuttle Run
EVEN: 10 Burpees
2/1/16
CrossFit Allegiance – CrossFit
Weightlifting
Snatch (3×1 at 90% 2×2 at 80-85%, does not need to be TnG)
Metcon
RX: Amanda (Time)
9-7-5
Muscle-ups
Snatch, 135#/95#
Squat Snatch
Scale: Metcon (Time)
12-9-7-5
Pull-ups
Snatch 75/55
1/30/16
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner
5 RFT:
60 KBS, 32/24kg
60 Push ups
Cash out: 2,000m Row
1/29/16
CrossFit Allegiance – CrossFit
Conditioning
Metcon (Time)
4 RFT:
30′ Front Rack Walking Lunge, 135/95
30 Double Unders
ADV RX 165/115
Metcon
Metcon (4 Rounds for reps)
4 rounds of:
Min 1: 12 Burpees
Min 2: 12 T2B
Min 3: 18/15 calorie Row
Min 4: 6 bar MU
1/28/16
CrossFit Allegiance – CrossFit
Accessory Work
Metcon (AMRAP – Reps)
3 Rounds
Min 1: AMRAP GHD
Min 2: AMRAP Strict PU
Min 3: AMRAP Ring Dips
Min 4: Rest
Skill
Metcon (No Measure)
EMOMx10min
3-5 reps Goat
1/27/16
CrossFit Allegiance – CrossFit
Happy Birthday Hap, Brandon & Josh D!
Metcon
Metcon (4 Rounds for reps)
EMOMx8min
AMRAP :15 Power Snatches 135/85
AMRAP :25 Hang Power Cleans, 135/85
AMRAP :15 Power Jerks, 135/85
AMRAP :25 Front Squats, 135/85
ADV RX 165/115
The difference on the power jerk compared to the push jerk is on the power jerk your feet leave the ground and slam back down. On the push jerk your feet should not leave the ground.
http://www.catalystathletics.com/exercise/72/Power-Jerk/
Metcon
Metcon (Time)
RX
5 RFT:
5 Deads, 285/195
10 Kipping HSPU
ADV RX
5 RFT:
5 Deads, 315/255
15 Kipping HSPU
25 minute time cap
1/26/16
CrossFit Allegiance – CrossFit
Happy Birthday Jason Leach and Toni Huber!
Metcon
Metcon (AMRAP – Reps)
3 rounds of:
3 min AMRAP
6-9-12-15-18-21-24-27…….
Thruster, 95/65
T2B
rest 3 min between rounds
start where you left off
Metcon (10 Rounds for reps)
EMOMx10
ODD: 20/16 Cal Row
Even: 50 Double Unders
DU only, no singles, practice.
ODD rounds are worth 16/20 reps, Even is worth 50 reps.
RX is only if you do all calories and all DU every round.
