June 4th, we have reserved basketball courts at Carnegie Mellon. We want to play a little Industrial Athletics tournament, express our fitness through sport, and have a blast. Make sure you sign up so we can create the teams.
We continue with Bench Press today. Last week, we saw sets of 5. This week is sets of 3. While not the most “functional” movement we do in CrossFit, the bench press is great for building raw strength in our pecs, shoulders, and triceps. Make sure you keep your low back on the bench to help protect your back and isolate the muscles we want to work.
CrossFit Alloy WOD for 5/18/2016
Strength:
Bench Press
3, 3, 3, 3, 3
MetCon:
AMRAP 15 Minutes:
30 DU
20 Toes to Bar
10 Snatches (115/75#)
Post Weight and Rounds to Comments
7:30pm – Olympic Lifting with Greene Barbell Club
Scaling:
Platinum: As written above.
Steel:
AMRAP 15 Minutes:
20 DU
10 Toes to Bar
7 Snatches (95/65#)
Brass:
AMRAP 15 Minutes:
20 DU or 60 SU
10 Hanging Leg Raises
7 Hang Power Snatches (75/55#)
Bronze:
AMRAP 15 Minutes:
45 Single Unders
10 Lying Leg Raises
7 Hang Power Snatches (55/35#)