WOD
4/20/15
CrossFit Allegiance – CrossFit
Weightlifting
Front Squat (3×3)
Back Squat (3×3)
Metcon
Metcon (Time)
3 RFT:
7 Squat Cleans, 155/105
14 C2B
ADV RX = Squat Cleans 185/125
Saturday
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner WOD
5 RFT:
20 Handstand Push ups
20 Ring Dips
20 Push ups
200m Run
Scaled HSPU = Push Press or Strict Press
4/17/15
CrossFit Allegiance – CrossFit
Weightlifting
Deadlift (6×3)
Metcon
Metcon (Time)
60-40-20-10 reps for time of:
Partner sit-ups with slam ball 30/20
Slam balls 30/20
Wall balls, 20/14
Burpees
One person working at a time, split the reps as needed.
4/16/15
CrossFit Allegiance – CrossFit
Weightlifting
Power Snatch (Work up to one heavy rep)
Metcon
Mind Eraser (AMRAP – Rounds and Reps)
“Mind Eraser”
AMRAP 20:
7 Power Cleans, 135/95
7 Burpees
200m Run
4/15/15
CrossFit Allegiance – CrossFit
Weightlifting
Clean Complex (EMOMx15min)
Power Clean + Hang Squat Clean + Squat Clean, climbing
EMOMx15: Power Clean + Hang Squat Clean + Squat Clean, climbing (start light and add as you go).
Metcon
rx: Heartbreak Kid (Time)
“Heartbreak Kid”
3 RFT:
10 Front Squats, 135/95
20 C2B Pull ups
50 Double unders
ADV: Heartbreak Kid ADV (Time)
“Heartbreak Kid”
3 RFT:
10 Front Squats, 155/105 no rack
20 C2B Pull ups
50 Double unders
20min time cap
4/14/15
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
1 mile Run
21 KBS
21 Goblet Squats
800m Run
15 KBS
15 Goblet Squats
400m Run
9 KBS
9 Goblet Squats
men use 32kg
women use 24kg
4/13/15
CrossFit Allegiance – CrossFit
Weightlifting
Back Squat (4.3.2.1 Back Squat Climbing)
Increase the weight every set.
Metcon
Boat Race (Time)
3 RFT:
500m Row
400m Run
3 mins rest between rounds
Saturday
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner WOD
3 rounds:
800 Meter Run
40 KBS
One person works at a time. Split the reps. Both partners run together.
