WOD
8/10/15
CrossFit Allegiance – CrossFit
Weightlifting
1: Snatch Complex (PS,HSS,SS) (5 sets. Every 2 minutes do one set)
Power Snatch + Hang Squat Snatch + Squat Snatch
2: Back Squat (3×3, across)
Metcon
3: Snake Bite (Time)
21-15-9:
Squat Snatch, 95/65
CTB Pull-Ups
20 minute time cap.
Saturday
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Teams of 3:
10K Row
Athletes change every 250m
During the row resting athletes accomplish:
300 KBS 24/16KG
300 DU
Rowing should be constant. Reps can be done in any order and resting on KBS and DU can be taken on any round as long as the rowing continues.
8/7/15
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner
2,000-meter run
50 Power Cleans, 135/95
50 Box Jump Overs, 24/20
50 C2B
50 Wall Balls, 20/14
50 C2B
50 Box Jump Overs, 24/20
50 Power Cleans, 135/95
One person works at a time.
8/6/15
CrossFit Allegiance – CrossFit
Weightlifting
Deadlift (10-8-6-4-2 Dead Lifts, climbing)
Metcon
Metcon (AMRAP – Reps)
EMOMx20:
Min 1: 15/12 Cal Row
Min 2: 25 sit-ups
Min 3: 200m Run
Min 4: 10 Burpees
*Repeat
200m Run counts as 1 rep
8/5/15
CrossFit Allegiance – CrossFit
Weightlifting
Floor Press (5×5)
Metcon
Metcon (Time)
21 Thrusters, 95/65
21 KBS, 32/24
400m Run
15 Thrusters, 95/65
15 KBS, 32/24
400m Run
9 Thrusters, 95/65
9 KBS, 32/24
400m Run
8/4/15
CrossFit Allegiance – CrossFit
Weightlifting
Squat Clean (EMOMx10: 3 Squat Cleans)
Metcon
Metcon (Time)
3 RFT:
400m Run
12 Buprees
15 T2B
8/3/15
CrossFit Allegiance – CrossFit
Happy 39th Birthday Jennifer Warcola
Weightlifting
Front Squat (Work up to heavy rep)
Metcon
Metcon (Time)
3 rounds for time of:
100 double-unders
7 hang clean, 155/105
ADV RX 185/115
6/4/15
CrossFit Allegiance – CrossFit
Metcon
1: Metcon (Time)
4 RFT:
25 Cal Row
3 Rope Climbs, 15′
12 KB 1-arm Snatch, 32/24 (6/side)
Front Squat (3×8)
6/3/15
CrossFit Allegiance – CrossFit
Weightlifting
Deadlift (1RM)
Metcon
Metcon (Time)
30 Deadlifts for time at 75% DL max today.
*OTM 20 Double Unders
Scaled 50 singles
Wednesday, May 13, 2015
Weightlifting
Back Squat (3×3)
Metcon
Bode (Time)
5 RFT:
11 Power Snatches, 95/65
12 HSPU
