CrossFit Alloy WOD and Olympic Lifting for 5/8/2015

For those who have requested an additional heavy lifting day during the week, today is for you.  The slower pace of an EMOM allows us to program weights slightly higher than other MetCons.  That means we can work for a longer period of time at a higher weight.  In case you haven’t noticed, we are overhead this week.  Tuesday, we did heavy overhead squats at sets of 8.  Today, we are designating the weight for sets of 5.  Use Monday to help pick the proper scaling today.  For the snatches, these should be heavy, but not singles.  In other words, you should be able to hold on to the bar between reps.  No snatching, letting the bar drop to the ground, then picking it back up for another snatch.  On the overhead squats, work on your squat snatch for that first rep.

CrossFit Alloy WOD for 5/8/2015:

Mobility:
Foam Roll Shoulders, Lats, Upper Back
Squat hold on the pullup rig

MetCon:
Every Minute on the Minute for 20 Minutes:
Min 1:  5 Power Snatches (135/95)
Min 2:  5 Overhead Squats (135/95)
Minute 21:  Max Effort Wall Balls in 1 Minute

Post Wall Ball Reps to Comments

6:30pm – Olympic Lifting with Greene Barbell Club