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CrossFit Alloy WOD for 12/19/2014 and Olympic Lifting

By December 18, 20142 Comments

Don’t forget that all classes are cancelled for tomorrow, Saturday.  We will be spending the day installing our 30 foot pullup rig.  Please drop by to lend a hand if you have some time.  We are starting at 8am.  Breakfast will be catered by the Chateau Cafe.

CrossFit Alloy WOD for 12/19/2014:

Strength:

Push Jerks
3, 3, 3, 3

MetCon:

4 Rounds for Reps
30 Sec Front Squats (115/75)
30 Sec Rest
30 Sec Thrusters
30 Sec Rest
30 Sec Shoulder to Overhead
30 Sec Rest

Post Weight and Max Count Reps to Comments

Join the discussion 2 Comments

  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    4 Rounds for Reps
    30 Sec Front Squats (95/65)
    30 Sec Rest
    30 Sec Thrusters
    30 Sec Rest
    30 Sec Shoulder to Overhead
    30 Sec Rest

    Brass
    4 Rounds for Reps
    30 Sec Front Squats (75/55)
    30 Sec Rest
    30 Sec Thrusters
    30 Sec Rest
    30 Sec Shoulder to Overhead
    30 Sec Rest

    Bronze:
    4 Rounds for Reps
    30 Sec Front Squats (55/35)
    30 Sec Rest
    30 Sec Thrusters
    30 Sec Rest
    30 Sec Shoulder to Overhead
    30 Sec Rest

  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    4 Rounds for Reps
    30 Sec Front Squats (95/65)
    30 Sec Rest
    30 Sec Thrusters
    30 Sec Rest
    30 Sec Shoulder to Overhead
    30 Sec Rest

    Brass
    4 Rounds for Reps
    30 Sec Front Squats (75/55)
    30 Sec Rest
    30 Sec Thrusters
    30 Sec Rest
    30 Sec Shoulder to Overhead
    30 Sec Rest

    Bronze:
    4 Rounds for Reps
    30 Sec Front Squats (55/35)
    30 Sec Rest
    30 Sec Thrusters
    30 Sec Rest
    30 Sec Shoulder to Overhead
    30 Sec Rest