CrossFit Alloy WOD for 8/6/2014 and Olympic Lifting

Alert:  For those running in Sunday’s CrossFit 5K, Susan has offered to pick up our bibs and info on Friday.  If you would like her to do so, please email us at info@industrial-athletics.com before Friday morning.  Stay tuned for further details and meeting times before the race.

For those who attended class on Monday, you have started the new Strength Program for August.  We are changing the program a little starting this month.  We will keep this training regime over the next few months.  Monday of each week will have a more complex, skill related heavy lift, such as an Olympic lift or a component of an Olympic lift.  Wednesdays will have a power lifting movements.  Generally speaking, you can expect a shoulder to overhead lift, a squat, or a deadlift.  The two lifts will stay the same throughout the month as the reps schemes will change.  Friday, we will also see a “weighted” movement meant to build strength in different ways.  We will take standard movements that we use every day and add weight.  For example, you may see a weighted pullup or a weighted stair climb.  Unlike Mondays and Wednesday, this weight movements will change on a a weekly basis.

CrossFit Alloy WOD for 8/6/2014:

Strength:
Shoulder Press
8, 8, 8

MetCon:
“Helen”
3 Rounds for Time:
Run 500m
21 KB Swings (1.5/1)
12 Pullups

Post Weight and Time to Comments

6:30pm – Olympic Lifting with Mary