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
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)
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)
squat clean + split jerk: 175lbs
Steel: 11 completed rounds and 10 HSPUs
squat clean + split jerk: 175lbs
Steel: 11 completed rounds and 10 HSPUs