Regional Wednesday

CrossFit Allegiance – Regional Athletes

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Accessory Work

3×10 GHD Presses – Press bar over your eyes.

3×10 Ring In/outs

3×10 Glute Ham Raises

Regional Tuesday

CrossFit Allegiance – Regional Athletes

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Gymnastics

10 set of: Legless Rope Climb + 2 Rope Climbs, rest 2 minutes between rounds.

Accessory Work

3×5 Sotts Press

Weightlifting

Snatch Grip Deadlift (Work up to a heavy double Snatch Grip Dead lift)

War of the WODs 2016

CrossFit Allegiance – CrossFit

Partners may switch as often as they want.
✓Both the Row and the snatch must be completed before going to the double unders and pistols/slamballs.
✓If one athlete finishes an item before the other, they may assist but only one athlete can be working at a time
✓ One athlete must begin hanging before any of the toes to bar, knees to 90 or chest to bars count
✓For the knees to 90, toes to bar, chest 2 bar
✓A completed rep on knees to 90, toes to bar, chest 2 bar starts with the feet back past the plane of the bar with the athlete hanging and finishes in that same position. The second athlete cannot start working until the first athlete brings their feet down to the hang position.
✓Both toes must hit the bar at the same time and both knees must be above 90
✓You must stand up with the wall ball to full extension before starting your squat. Squat must pass below parallel and ball must hit the target. If you drop the ball, you may not catch it on the bounce.
✓ Athletes doing box jumps or step ups must extend their hips, show control and have both feet on top of the box.
✓Athletes that are jumping must jump and land on the box with both feet.
✓Athletes that are stepping must bring both feet to the ground in between reps.
✓Pullups may be done as strict/kipping/butterfly but must start with arms straight and finish with chin above the bar ✓Kipping/Strict/False Grip muscle ups are accepted. Athlete must start hanging from the rings with the arms extended and finishes with the shoulders over the rings and the arms extended under control.
✓ Only traditional muscle ups are allowed.

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Weightlifting

Deadlift (EMOMx8min 3 Deadlifts, across)

touch and go, across, NO DROPPING THE BAR

Team RX

RX: Metcon (AMRAP – Reps)

Partner Rx and Coed Rx:

11 Min AMRAP

500M Row While Partner does 30 KB Ground to overhead alternating 32/24kg

100 DU while partner does 30 alternating pistols

25 Toes to Bar while partner hangs

then 25 Chest 2 bar while partner hangs

40 Wall Balls 20/14#

Record Time

30 Foot Handstand walk

20 Box Jumps 30/24

Record Time

Max Muscle Ups

You may switch as often as you like.
RECORD TIMES FOR EACH SECTION IN YOUR NOTES

Team Scaled

scale: Metcon (AMRAP – Reps)

Partner Scaled:

10 Min AMRAP

750M Row While Partner does 30 Dumbbell Ground to overhead alternating 24/12kg

50 Double Unders or 150 Singles(must choose) while partner does 30 Slam balls 30#/20#

40 Knees to 90 while partner hangs

30 Wall Balls 14/10 to the 10ʼ/9ʼ

20 Box Jumps or Step Ups 24/20

Record tie Breaker

Max Pullups
Put number of pull-ups in your notes

Individual RX

Metcon (AMRAP – Reps)

Rx and Masters Rx:

3 minutes to complete

40 Double Unders/15 Burpees over the bar/ 10 Power Snatches 135/95

Record time

Max Muscle ups

3 minutes to complete

20 Toes to bar/15 Box Jumps/10 thrusters 135/95

Record Time

Max Pistols alternating

3 Minutes to complete

Record Time

20 Wall balls/15 Chest 2 bar pullups/10 Push Press 135/95

Max HS Walk(increments)

Score is total reps. Every Muscle up counts as 5 reps. Every Pistol counts as 1 rep and ever 10 feet of HS Walks count as 5 reps. Tiebreaker: Time at each record time spot added together