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CrossFit Alloy WOD for 9/12/2014

By September 11, 20142 Comments

Finally Friday!  It is the end of another great week at Industrial Athletics.  Make sure you save some energy for tomorrow’s classes.  Saturdays are always busy and a ton of fun.  Janna will be back for yoga at 12:30pm.

All t-shirt orders must be in today.  Make sure you write down your name, size, and pay for your choice(s).  Once the order is placed, we usually receive the shirts in a couple of weeks.

Strength:
Max Effort Tap and Go Squat Cleans (115/75)(45% of 1 rep max)
Rest 3 Min
Max Effort Tap and Go Squat Cleans (135/95) (50%)
Rest 3 Min
Max Effort Tap and Go Squat Cleans (155/105)(60%)

MetCon:
For Time:
2 Rope Climbs from a seated position
then . . .
2 Rounds
10 Strict Handstand Pushups
14 Pistols
then . . .
75 Burpees

Post Time to Comments

6:30pm – Olympic Lifting with Dustin Greene

Join the discussion 2 Comments

  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    For Time:
    2 Regular Rope Climbs
    then . . .
    2 Rounds
    7 Strict Handstand Pushups
    10 Pistols
    then . . .
    60 Burpees

    Brass:
    For Time:
    10 Pullups and 10 Knees to Elbows
    then . . .
    2 Rounds
    7 Strict Handstand Pushups (raised Target)
    10 Pistol Progressions
    then . . .
    60 Burpees

    Bronze:
    For Time:
    10 Ring Rows and 10 Situps
    then . . .
    2 Rounds
    7 Hand Release Pullups
    10 Air Squats
    then . . .
    50 Burpees

  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    For Time:
    2 Regular Rope Climbs
    then . . .
    2 Rounds
    7 Strict Handstand Pushups
    10 Pistols
    then . . .
    60 Burpees

    Brass:
    For Time:
    10 Pullups and 10 Knees to Elbows
    then . . .
    2 Rounds
    7 Strict Handstand Pushups (raised Target)
    10 Pistol Progressions
    then . . .
    60 Burpees

    Bronze:
    For Time:
    10 Ring Rows and 10 Situps
    then . . .
    2 Rounds
    7 Hand Release Pullups
    10 Air Squats
    then . . .
    50 Burpees