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CrossFit Alloy WOD for 2/10/2015 and Road Warrior Bootcamp

By February 9, 20154 Comments

Today we continue our strength programming for February.  This month we are doing Clean and Jerks and Back Squats, two movements that generate a lot of power.  Unlike previous months, we will be moving the dedicated strength days around during the week to make sure that all of our members have a chance to lift heavy things.

CrossFit Alloy WOD for 2/10/2015:

Strength:
Clean and Jerks
5, 5, 5, 5

MetCon:
Every Minute on the Minute for 12 Minutes:
5 Overhead Squats (135/95)
7 Toes to Bar
Minute 13:  Max rep Handstand Pushups in 1 Minute

Post Weight and Handstand Pushups reps to comments

10:00am – Road Warrior Bootcamps with Vanessa

Join the discussion 4 Comments

  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    Every Minute on the Minute for 12 Minutes:
    5 Overhead Squats (115/75)
    7 Toes to Bar
    Minute 13: Max rep Handstand Pushups in 1 Minute
    or
    Every Minute on the Minute for 12 Minutes:
    5 Overhead Squats (135/95)
    5 Toes to Bar
    Minute 13: Max rep Handstand Pushups in 1 Minute

    Brass:
    Every Minute on the Minute for 12 Minutes:
    5 Overhead Squats (95/55)
    7 Strict Hanging Leg Raises
    Minute 13: Max rep Handstand Pushups in 1 Minute (to a raised target)

    Bronze:
    Every Minute on the Minute for 12 Minutes:
    5 Overhead Squats (75-55/55-35)
    7 Lying Leg Raises
    Minute 13: DB Shoulder Press 1 Minute (35/25)

  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    Every Minute on the Minute for 12 Minutes:
    5 Overhead Squats (115/75)
    7 Toes to Bar
    Minute 13: Max rep Handstand Pushups in 1 Minute
    or
    Every Minute on the Minute for 12 Minutes:
    5 Overhead Squats (135/95)
    5 Toes to Bar
    Minute 13: Max rep Handstand Pushups in 1 Minute

    Brass:
    Every Minute on the Minute for 12 Minutes:
    5 Overhead Squats (95/55)
    7 Strict Hanging Leg Raises
    Minute 13: Max rep Handstand Pushups in 1 Minute (to a raised target)

    Bronze:
    Every Minute on the Minute for 12 Minutes:
    5 Overhead Squats (75-55/55-35)
    7 Lying Leg Raises
    Minute 13: DB Shoulder Press 1 Minute (35/25)

  • Jake says:

    squat clean + split jerk: 175lbs

    Steel: 11 completed rounds and 10 HSPUs

  • Jake says:

    squat clean + split jerk: 175lbs

    Steel: 11 completed rounds and 10 HSPUs