WOD
4/14/16
CrossFit Allegiance – CrossFit
Mobility
Metcon
Goat Day (AMRAP – Reps)
Goat #1
EMOMx10min
then
Goat #2
EMOMx10min
4/13/16
CrossFit Allegiance – CrossFit
Barbel Wednesday and Happy Birthday to Tommy Grey and Zack!
Weightlifting
Metcon (Time)
15 Power Cleans
15 Push Jerks
12 Power Cleans
12 Push Jerks
9 Power Cleans
9 Push Jerks
Men: 155 lbs.
Women: 105 lbs.
Weightlifting
Metcon (Weight)
Alternating OTM x 20:
Odd – 5 Deadlifts
Even – 15 Box Jumps (24/20)
Start at a moderate load, and increase each round
Score is total load for example R1100#, R2 150#, R3 200#, R4 250# your score so far is 700#
4/12/16
CrossFit Allegiance – CrossFit
Happy Birthday Colby!
Weightlifting
Clean & Jerk Complex (Work up to a heavy complex)
1 Power Clean + 1 Low Hang Squat Clean + 1 Jerk
Metcon (AMRAP – Reps)
AMRAP x 7min:
Climb as high as possible:
3 Thrusters, 95/65
3 C2B
6 Thrusters, 95/65
6 C2B
9 Thrusters, 95/65
9 CTB
12 Thrusters, 95/65
12 C2B…
4/11/16
CrossFit Allegiance – CrossFit
Weightlifting
Back Squat (4×3 climbing)
Your 1st set of 3 will count when you get to 65%. Work your way up to 90% for your 5th set to get max reps.
Metcon
Metcon (AMRAP – Reps)
AMRAP x 4min:
20 Lateral BB Burpees
AMRAP Snatches, 75/55
Rest 4:00
AMRAP x 4 min:
10 Lateral BB Burpees
AMRAP Snatches, 115/85
4/9/16
CrossFit Allegiance – CrossFit
Happy birthday Shawn DeLuca.
Metcon
Metcon (Time)
Teams of 3:
100 Cal Row, 100 Deadlifts, 135/95
80 Cal Row, 80 Hang Power Cleans, 135/95
60 Cal Row, 60 Front Squats, 135/95
40 Cal Row, 40 Push Jerks, 135/95
4/8/16
CrossFit Allegiance – CrossFit
DO THE WOD FIRST
Weightlifting
Front Squat (EMOMx5-8min 1rep)
FS the weight that you failed on for your 1RM Clean on Wednesday. If you don’t have a weight that you failed on then FS 5 lbs over your 1RM Clean from the past. If you don’t have a 1RM choose a heavy weight for your Squat Clean Weight. Work on going ALL the way down and coming out of the hole (the very bottom of your squat).
Metcon
Amanda (Time)
9-7-5
Muscle-ups
Snatch, 135#/95#
4/7/16
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner WOD
300 cal Row
Split reps evenly
Goat Day (AMRAP – Reps)
Goat #1
EMOMx10min
then
Goat #2
EMOMx10min
4/6/16
CrossFit Allegiance – CrossFit
Weight Lifting Wednesday
Weightlifting
Clean (5RM)
Clean (3RM)
Clean (1RM)
Deadlift (5×5, climbing)
Back Rack Reverse Lunges (4×6 (3/side))
4/5/16
CrossFit Allegiance – CrossFit
Weightlifting
Snatch (EMOMx10: 2 Snatches 75%)
Work on speed and dropping under the bar.
Metcon
Metcon (Time)
21 HSPU
21 Ring Dips
21 Pushups
21 Calorie Row
15 HSPU
15 Ring Dips
15 Pushups
15 Calorie Row
9 HSPU
9 Ring Dips
9 Pushups
9 Calorie Row
4/4/16
CrossFit Allegiance – CrossFit
Weightlifting
Back Squat (4×3, climbing the max reps at 85%)
4×3 climbing, start low at 50% of 1 RM and slowly go up to 85% for your 5th set of max reps. Change the reps in WODify from 1 to whatever # you get. If you missed last Monday than do 80%
Metcon
Dirty Thirty (Time)
30 Box Jumps (24″/20″)
30 C2B
30 KBS (24/16kg)
30 T2B
30 Push Presses (115/80)
30 Deadlifts (115/80)
30 Wallballs (20/14)
30 Burpees
30 Double-Unders
