Today, we continue our August strength program. The Overhead Squats should be getting heavier and harder. Remember to keep that core tight.
Crossfit Alloy WOD for 8/18/2014:
Strength:
Overhead Squats
3, 3, 3, 3, 3
MetCon:
For Time:
10 -> 1
Hang Power Snatch (95/65)
1 -> 10
KB Swings (2/1.5)
Post Weight and Time to Comments
Scaling:
Platinum: As written above.
Steel:
MetCon:
For Time:
8 -> 1
Hang Power Snatch (95/65)
1 -> 8
KB Swings (2/1.5)
Brass:
MetCon:
For Time:
10 -> 1
Hang Power Snatch (75/55)
1 -> 10
KB Swings (1.5/1)
Bronze:
MetCon:
For Time:
8 -> 1
Hang Power Snatch (55/35)
1 -> 8
KB Swings (1/0.5)
Brass – 12:34
Brass: 12:44 Thanks for setting the pace, Jake!
Rafa: Good to have you join us at 6:15 am! Welcome to 6:15 am, Bob!
OHS for 3 reps: 75 lbs. Still working on form but getting better.
Rx – 12:28. Good job 6am!