It’s finally Friday. Â After a hard week, it is time to run. Â But first, we are going to add in our “odd” weighted movement for the week. Â This Friday is Turkish Get-ups with different objects. Â We are used to doing them with Kettle Bells. Â If you are comfortable there, then do Turkish Get-ups with a KB today. Â If you want to expand, try to dumbbell, holding a bumper plate vertically, or holding a barbel.
As Coach Victor always says, “Why do the Turkish get up this way? Â Who knows, they just do.”
CrossFit Alloy WOD for 8/22/2014:
Strength:
Turkish Get-ups w/ different objects and weights
1, 1, 1, 1
Note: Â One Round involves a TGU with each arm
MetCon:
3 Rounds for Time:
6 Hang Power Cleans (155/115)
9 Deadlifts (155/115)
500m Run
Post Time to Comments
6:30pm: Â Olympic Lifting returns to Friday night with Dustin Greene.
Scaling:
Platinum Plus: Clean and Deadlift weight should be a 70% of your one rep max Hang Power Clean weight
Platinum: As written above.
Steel:
3 Rounds for Time:
6 Hang Power Cleans (135/95)
9 Deadlifts (135/95)
500m Run
Brass:
3 Rounds for Time:
6 Hang Power Cleans (115-95/75-65)
9 Deadlifts (115-95/75-65)
500m Run
Bronze:
3 Rounds for Time:
6 Hang Power Cleans (75/55)
9 Deadlifts (75/55)
Road Sprint
TGU – 45lb bar
Platinum+(135lbs) – 13:15
TGU: ladies’ bar @ 35 lbs. (I think that is what is weighs)
Brass+ (125 lbs) – 12:?? Slowly getting better with Hang Power Cleans and hoping to get to 135 lbs. on a regular basis.