4/23/15

CrossFit Allegiance – CrossFit

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Weightlifting

Power Clean (Work to a heavy single)

Metcon

Metcon (Time)

30-20-10

DU

Burpees

Alternating 1-arm Snatches 24kg/14kg

Step-ups

4/22/15

CrossFit Allegiance – CrossFit

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Weightlifting

Power Clean + 2 Front Squats + Jerk (7×1)

EMOM 7:

Power Clean + 2 Front Squats + Jerk

Metcon

Metcon (Time)

3 RFT:

30 Cal Row

20 Power Cleans, 95/65

10 OHS, 95/65

5 Strict HSPU

Scale HSPU = Strict Press 95/65 or PP

4/21/15

CrossFit Allegiance – CrossFit

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Metcon

Metcon (Time)

2 RFT:

400m Run

29 Hand Release PU

400m Run

29 KBS (24kg/16kg)

400m Run

29 Sit-Ups

400m Run

29 Hip Extensions

400m Run

29 Double-Unders

400m Run

29 Box Jumps, 24/20

Hip extensions scale with super mans
Happy Birthday Eli and Patrick Renegar!!!

4/20/15

CrossFit Allegiance – CrossFit

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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

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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

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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

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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

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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

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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

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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