March is almost over. Â That means April is right around the corner. Â The next CrossFit Fundamentals Program will begin on Monday, April 4th. Â Be sure to tell you friends and family who are ready to sign up and start CrossFitting.
Today, the MetCon is a all barbell WOD. Â We will move through different lifts while reducing weight. Â Pick a scale that is challenging, but keep moving. Â As you start to fatigue, the weight will start feeling heavier and your form will start to breakdown. Â Approach this WOD intelligently.
Today is also our Athlete of the Month’s WOD of choice. Â Brittney loves deadlifts and back squats and she admits that she needs some work on her shoulder to overhead. Â We hope she enjoys this one. Â Learn more about here HERE.
CrossFit Alloy WOD for 3/30/2016:
Core:
Tabata:
Seated Russian Twist with a Med Ball
MetCon:
For Time:
30 Deadlifts (225/155)
25 Shoulder to Overhead (185/125)
20 Back Squats (155/105)
15 Snatches (135/95)
Post Time To Comments
7:30pm – Olympic Lifting with Greene Barbell Club
Scaling:
Platinum: As written above.
Steel:
For Time:
30 Deadlifts (205/135)
25 Shoulder to Overhead (155/105)
20 Back Squats (135/95)
15 Snatches (115/75)
Brass:
For Time:
30 Deadlifts (185/125)
25 Shoulder to Overhead (135-115/95-75)
20 Back Squats (115-95/75-65)
15 Snatches (95-75/65-55)
Bronze:
For Time:
30 Deadlifts (155/105)
25 Shoulder to Overhead (115-95/75-65)
20 Back Squats (95-75/65-55)
15 Snatches (75-55/55-35)
Britt Lynn, wishing I was healthy enough to do your WOD tomorrow! Boo to the flu!
STILL? Feel better soon Carol!!