WOD
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.
4/9/15
Main – CrossFit
Weightlifting
1: Overhead Squat (1×1 work up to a heavy single)
2: Snatch Balance (1×1 work up to a heavy single)
3: Hang Squat Snatch (1×1 work up to a heavy single)
4: Push Press (4×8, climbing)
4/8/15
Main – CrossFit
Weightlifting
Back Squat (1 rep heavy back squat)
Metcon
Metcon (Time)
RX
21-15-9
Deadlift, 275/185
Box Jump, 30/24″
ADV RX
21-15-9
Deadlift, 315/225
Box Jump, 30/24″
For RX and ADV RX you have to jump for the box jumps no step ups.
4/7/15
Main – Regional Athletes
Conditioning
1: Metcon (Time)
3 RFT:
30 Pistols
20 GHDSU
10 HPC, 185/135
2: Metcon (No Measure)
EMOM x 10:
3 Bar Muscle ups + 3 Squat Snatches, 135/95
3: Metcon (No Measure)
EMOMx10:
Odd: 6 Squat Cleans, 185/135
Even: 50′ HS Walk
4/7/15
Main – CrossFit
Weightlifting
Squat Snatch (EMOMx10mi: 2 Squat Snatches)
You choose the weight
Metcon
Nasty Girls (Time)
3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
Scaled:
MU = 7 dips
4/6/15
Main – CrossFit
Happy belated Birthday Marcio!
Weightlifting
Front Squat (4×4, across)
Metcon
Metcon (Time)
5 RFT:
5 Floor Press, 185/125
5 Muscle ups
5 Hang Squat Cleans, 185/125
Scaled:
MU=5 C2B
