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CrossFit Alloy WOD for 2/13/2015 and Olympic Lifting

By February 12, 20152 Comments

We finish off this week with some skill work and two mini-AMRAPs involving weighted movements.  This is the second time we are doing deadlifts this week.  However, by changing the reps and weight of the movement, we are able to change its effect on the body.  To better our functional fitness and be more generally physically prepared, we must be able to adapt to different stressers.  On Monday, we performed the deadlift in a very controlled environment.  Today, we add speed behind the deadlift in hopes of learning how to move moderately heavy height faster.  Remember:  Mechanics, Consistency, THEN Intensity.  If you can’t deadlift while maintaining a flat back and strong core, adjust the weight or the movement.

CrossFit Alloy WOD for 2/13/2015:

Skill
Opening the shoulder and hip at the same time during Toes to Bar

MetCon:
As Many Rounds as Possible in 6 Minutes:
5 Deadlifts (255/175)
10 Wall Balls (20/14)(10’/9′)
Rest 3 Minute
As Many Rounds as Possible in 6 Minutes:
5 KB Swings (2/1.5)
10 Wall Balls (20/14)(10’/9′)

Post Rounds for each mini AMRAP to Comments

6:30pm – Olympic Lifting with Greene Barbell Club 

Join the discussion 2 Comments

  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    As Many Rounds as Possible in 6 Minutes:
    5 Deadlifts (185/125)
    10 Wall Balls (20/14)(10’/9′)
    Rest 3 Minute
    As Many Rounds as Possible in 6 Minutes:
    5 KB Swings (1.5/1)
    10 Wall Balls (20/14)(10’/9′)

    Brass:
    As Many Rounds as Possible in 6 Minutes:
    5 Deadlifts (155/105)
    10 Wall Balls (20/14)(10’/8′)
    Rest 3 Minute
    As Many Rounds as Possible in 6 Minutes:
    5 KB Swings 1.25/.75)
    10 Wall Balls (20/14)(10’/8′)

    Bronze:
    As Many Rounds as Possible in 6 Minutes:
    5 Deadlifts (135-115/95-75)
    10 Wall Balls (14/10)(9’/8′)
    Rest 3 Minute
    As Many Rounds as Possible in 6 Minutes:
    5 KB Swings 1.0/0.5)
    10 Wall Balls (14/10)(9’/8′)

  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    As Many Rounds as Possible in 6 Minutes:
    5 Deadlifts (185/125)
    10 Wall Balls (20/14)(10’/9′)
    Rest 3 Minute
    As Many Rounds as Possible in 6 Minutes:
    5 KB Swings (1.5/1)
    10 Wall Balls (20/14)(10’/9′)

    Brass:
    As Many Rounds as Possible in 6 Minutes:
    5 Deadlifts (155/105)
    10 Wall Balls (20/14)(10’/8′)
    Rest 3 Minute
    As Many Rounds as Possible in 6 Minutes:
    5 KB Swings 1.25/.75)
    10 Wall Balls (20/14)(10’/8′)

    Bronze:
    As Many Rounds as Possible in 6 Minutes:
    5 Deadlifts (135-115/95-75)
    10 Wall Balls (14/10)(9’/8′)
    Rest 3 Minute
    As Many Rounds as Possible in 6 Minutes:
    5 KB Swings 1.0/0.5)
    10 Wall Balls (14/10)(9’/8′)