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CrossFit Alloy WOD and Olympic Lifting for 6/3/2015

As we started last month, we will continue to add a strength complex each month.  This complex will require the athlete to move through a series of movements while under load without stopping.  It will usually involve some form of Olympic lifting movement at heavier weight.

Don’t forget that toes to bar skill work from yesterday.

CrossFit Alloy WOD for 6/3/2015:

Strength Complex:
1 Power Snatch
1 Hang Squat Snatch
1 Full Squat Snatch

MetCon:
For Time:
Run 500m
21 Overhead Squats (115/75)
21 Toes to bar
Run 500m
15 Overhead Squats
15 Toes to bar
Run 500m
9 Overhead Squats
9 Toes to Bar

Post Weight and Time to Comments

7:30pm – Olympic Lifting with Greene Barbell Club 

Join the discussion 2 Comments

  • Avatar Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    For Time:
    Run 500m
    21 Overhead Squats (95/65)
    21 Toes to bar
    Run 500m
    15 Overhead Squats
    15 Toes to bar
    Run 500m
    9 Overhead Squats
    9 Toes to Bar

    Brass:
    For Time:
    Run 500m
    21 Overhead Squats (75/55)
    21 Hanging Leg Raises
    Run 500m
    15 Overhead Squats
    15 Hanging Leg Raises
    Run 500m
    9 Overhead Squats
    9 Hanging Leg Raises

    Bronze:
    For Time:
    Road Sprint
    21 Overhead Squats (55/35)
    21 Lying Leg Raises
    Road Sprint
    15 Overhead Squats
    15 Lying Leg Raises
    Road Sprint
    9 Overhead Squats
    9 Lying Leg Raises

  • Avatar Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    For Time:
    Run 500m
    21 Overhead Squats (95/65)
    21 Toes to bar
    Run 500m
    15 Overhead Squats
    15 Toes to bar
    Run 500m
    9 Overhead Squats
    9 Toes to Bar

    Brass:
    For Time:
    Run 500m
    21 Overhead Squats (75/55)
    21 Hanging Leg Raises
    Run 500m
    15 Overhead Squats
    15 Hanging Leg Raises
    Run 500m
    9 Overhead Squats
    9 Hanging Leg Raises

    Bronze:
    For Time:
    Road Sprint
    21 Overhead Squats (55/35)
    21 Lying Leg Raises
    Road Sprint
    15 Overhead Squats
    15 Lying Leg Raises
    Road Sprint
    9 Overhead Squats
    9 Lying Leg Raises