For those who have requested an additional heavy lifting day during the week, today is for you. Â The slower pace of an EMOM allows us to program weights slightly higher than other MetCons. Â That means we can work for a longer period of time at a higher weight. Â In case you haven’t noticed, we are overhead this week. Â Tuesday, we did heavy overhead squats at sets of 8. Â Today, we are designating the weight for sets of 5. Â Use Monday to help pick the proper scaling today. Â For the snatches, these should be heavy, but not singles. Â In other words, you should be able to hold on to the bar between reps. Â No snatching, letting the bar drop to the ground, then picking it back up for another snatch. Â 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: Â 5 Power Snatches (135/95)
Min 2: Â 5 Overhead Squats (135/95)
Minute 21: Â Max Effort Wall Balls in 1 Minute
Post Wall Ball Reps to Comments
6:30pm – Olympic Lifting with Greene Barbell ClubÂ
Scaling:
Platinum: As written above.
Steel:
Every Minute on the Minute for 20 Minutes:
Min 1: 5 Power Snatches (115/75)
Min 2: 5 Overhead Squats (115/75)
Minute 21: Max Effort Wall Balls in 1 Minute
Brass:
Every Minute on the Minute for 20 Minutes:
Min 1: 5 Power Snatches (95/65)
Min 2: 5 Overhead Squats (95/65)
Minute 21: Max Effort Wall Balls in 1 Minute
Every Minute on the Minute for 20 Minutes:
Min 1: 5 Power Snatches (75-55/55-35)
Min 2: 5 Overhead Squats (75-55/55-35)
Minute 21: Max Effort Wall Balls in 1 Minute
Scaling:
Platinum: As written above.
Steel:
Every Minute on the Minute for 20 Minutes:
Min 1: 5 Power Snatches (115/75)
Min 2: 5 Overhead Squats (115/75)
Minute 21: Max Effort Wall Balls in 1 Minute
Brass:
Every Minute on the Minute for 20 Minutes:
Min 1: 5 Power Snatches (95/65)
Min 2: 5 Overhead Squats (95/65)
Minute 21: Max Effort Wall Balls in 1 Minute
Every Minute on the Minute for 20 Minutes:
Min 1: 5 Power Snatches (75-55/55-35)
Min 2: 5 Overhead Squats (75-55/55-35)
Minute 21: Max Effort Wall Balls in 1 Minute