WOD
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
4/2/16
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Teams of 3:
1200M Run
150 Calorie Row
100 Box Jumps (24/20)
75 Clean and Jerks (135/95)
15 Rope Climbs
Split the running, calories, and reps up as needed in the order it is listed.
4/1/16
CrossFit Allegiance – CrossFit
Friday’s schedule is 5:30am, 6:30am and 8:30am only.
Weightlifting
Snatch (EMOMx10: 1 Snatch at 75%)
Work on Speed.
Metcon
Metcon (AMRAP – Rounds and Reps)
10 Minutes AMRAP of:
9 Sumo Deadlift High Pulls (95/65)
12 Wallballs (30/20)
Girls still go to the 9′ line
3/31/16
CrossFit Allegiance – CrossFit
Weightlifting
Overhead Squat (5×2 climbing)
3 second pause at the bottom. Yes it can be off the rack.
Metcon
Metcon (Time)
2 Rounds:
20 Pull-Ups
30 Pushups
40 Sit-Ups
50 Air Squats
3/30/16
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner WOD
3 RFT
Partner A Rows 500m
Partner B Runs 400m
Partner A Runs 400m
Partner B Rows 500m
Rest 3 minutes between rounds
Core work
Metcon (AMRAP – Reps)
Tabata Sit-ups
20 sec ON 10 sec OFF
AMRAP
3/29/16
CrossFit Allegiance – CrossFit
Weightlifting
Deadlift (EMOM x 10 min: 3 DL)
Metcon
Metcon (Time)
Partner WOD
5 Rounds:
20 Reverse Lunges (115/80)
50/40 Calorie Row
Split reps however
3/28/16
CrossFit Allegiance – CrossFit
Hours today are 5:30am 6:30am, 8:30am, 5:30pm and 6:30pm
Weightlifting
Back Squat (4×3 climbing then set 5 max reps at 80%1RM)
4×3 climbing, start low at 50% of 1 RM and slowly go up to 80% for your 5th set of max reps. Change the reps in WODify from 1 to whatever # you get. We will go up 5% for our last set for the next 5 weeks on Mondays so make sure your % are accurate. Next Monday will be max reps at 85%
Metcon
Metcon (Time)
4 RFT
400m Run
12 T2B
ADV RX you go every 3 min and log your longest round. So for example from 0-3 R1, 3-6 R2, 6-9 R3, 9-12 R4. Time yourself each round and log your longest round.
