As we started last month, we will continue to add a strength complex each month. Â This complex will require the athlete to move through a series of movements while under load without stopping. Â 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 ClubÂ
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
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