WOD
8/26/15
CrossFit Allegiance – CrossFit
Metcon
1: Metcon (AMRAP – Rounds and Reps)
Teams of 3:
AMRAP 20min:
200m Run (together)
40 Squat Cleans* – one athlete works at a time
*Every 40 reps the weights increase: 115/80, 135/95, 155/105, 185/135, then max reps at 205/145
Weightlifting
2: Deadlift (3×3)
Romanian Dead Lifts (4×8)
8/25/15
CrossFit Allegiance – Regional Athletes
Weightlifting
1: Clean and Jerk (EMOMx10: 1 Rep, climbing)
Metcon
4: Metcon (No Measure)
Odd: Row 18/14 cal
Even: 25′ HS Walk
8/24/15
CrossFit Allegiance – CrossFit
Weightlifting
Snatch
A. 15 Snatches for time at 75%
Rest 2 min
B. 10 Snatches for time at 80%
Rest 3 min
C. 5 Snatches for time at 85%
Metcon
Metcon (Time)
21-15-9 For time:
Power Clean, 135/95
Front Rack Lunges, 135/95
Push Jerks, 135/95
8/22/15
CrossFit Allegiance – CrossFit
Warm-up
Metcon (AMRAP – Reps)
Tabata V-ups
Metcon
Metcon (AMRAP – Rounds and Reps)
Rankel
AMRAPx 20min:
6 Deadlifts, 225/155
7 Burpee Pull ups
10 KBS, 32/24kg
200 Meter Run
*Count the 200 as 1 rep
8/21/15
CrossFit Allegiance – CrossFit
Weightlifting
Squat Snatch (EMOMx10: 1 Squat Snatch )
Squat Snatch from Low Hang (below knees), climbing
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
300 m Row
30 Wallballs, 20/14
Count each meter as a rep.
8/20/15
CrossFit Allegiance – CrossFit
Weightlifting
Thruster (5×5)
5×5 Pausing Overhead Thrusters, climbing up in weight each set. Must pause for 2 full seconds at the top of every rep.
Metcon
Metcon (Time)
5x300m Row, 1 min rest
Log your time for your longest 300m row.
8/19/15
CrossFit Allegiance – CrossFit
Happy 34th Birthday Josh Dockens!!!!!
Metcon
Gwen (Weight)
Clean & Jerk 15-12- and 9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets
at the 0:00 complete 15 Unbroken
at the 7:00 complete 12 Unbroken
at the 14:00 complete 9 Unbroken
Metcon
Metcon (Time)
EMOMx10min:
10 Barbell Facing Burpees for time.
Log your slowest round
8/18/15
CrossFit Allegiance – Regional Athletes
Metcon
Metcon (AMRAP – Rounds and Reps)
3 sets of 60% of best unbroken set of Muscle ups
8/17/15
CrossFit Allegiance – CrossFit
Weightlifting
Back Squat (3×10)
Metcon
Metcon (Time)
3 RFT:
400m Run
21 Burpees
8/11/15
CrossFit Allegiance – CrossFit
Skill
1: Metcon (No Measure)
5×1 – Seated Box Jump
2: Metcon (Weight)
5×1
Clean High Pull + Tall Clean.
*Clean High Pull – Bring bar to chest level. Tall clean – With locked out hips and knees, shrug and drop into squat. This is a technique primer. Light weights, fast movement.
Weightlifting
3: Squat Clean (EMOMx15, 3 Rounds:)
EMOMx15, 3 Rounds:
Min 1 – 1 Squat Clean, 70%
Min 2 – 1 Squat Clean, 75%
Min 3 – 1 Squat Clean, 80%
Min 4 – 1 Squat Clean, 85%
Min 5 – 1 Squat Clean, 90%
Metcon
4: Sugar Daddy (Time)
21-15-9 Dead Lifts, 225/155
400m Run after each round
