It is the first CrossFit WOD of February 2015. We will see a few changes to programming this month. Some will be more subtle than others. The main change will be a rotating strength schedule. We will still be sticking to two main lifts for the month. However, starting in February, the particular day on which we perform those lifts will move every week.
Today also starts the February 2015 CrossFit Fundamentals Course. Welcome to all of Industrial Athletics’ newest members. We can’t wait to have you join our regular class in a week and a half.
CrossFit Alloy WOD for 2/2/2015:
Strength:
Tempo Back Squats
8, 8, 8, 8
2, 0, x, 1
MetCon:
4 Rounds for Time:
4 Power Cleans (135/95)
4 Hang Power Cleans
4 Clean and Jerks
Post Weight and Time to Comments
Scaling:
Platinum: As written above.
Steel:
4 Rounds for Time:
4 Power Cleans (115/75)
4 Hang Power Cleans
4 Clean and Jerks
Brass:
4 Rounds for Time:
4 Power Cleans (95/65)
4 Hang Power Cleans
4 Clean and Jerks
Bronze:
4 Rounds for Time:
8 Hang Power Cleans (75-55/55-35)
4 Hang Power Clean and Jerks
Scaling:
Platinum: As written above.
Steel:
4 Rounds for Time:
4 Power Cleans (115/75)
4 Hang Power Cleans
4 Clean and Jerks
Brass:
4 Rounds for Time:
4 Power Cleans (95/65)
4 Hang Power Cleans
4 Clean and Jerks
Bronze:
4 Rounds for Time:
8 Hang Power Cleans (75-55/55-35)
4 Hang Power Clean and Jerks