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
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