There is a lot going on this week at Industrial Athletics. Â First, we added another Yoga class. Â It starts tomorrow (Tuesday) at 7:30pm. Â Thursday is the announcement of the first 2015 Reebok CrossFit Open WOD. Â We will be hosting the Open WOD on Friday. Â Saturday is the Deadlifts and Downdogs social event. Â Register for the Open at games.crossfit.com. Â To register for the Deadlifts and Downdogs event, head to our Eventbrite Page.
Today’s CrossFit Alloy WOD is all barbell work. Â Be ready.
CrossFit Alloy WOD for 2/23/2015:
Strength:
Clean and Jerk
1, 1, 1, 1, 1, 1, 1
MetCon:
Double Bear Complex
3, 3, 3, 3, 3, 3, 3
Note: Â If the regular Bear Complex is a deadlift, hang power clean, front squat, shoulder press, back squats, shoulder press; then a double bear complex is two deadlifts, two hang power cleans, two front squats, and so on. The regular Bear Complex is 7 sets of 7 complexes per set. Â The double bear complex will be 7 sets of 3 complexes per set. Â So, each time you pick up the bar during the double bear complex, you will go through two deadlifts, two hang power cleans, and so on 3 times. Â The goal of the double bear complex is to find the max weight you can do without letting the bar come to rest on the ground. Â This can get confusing, so make sure you ask questions during the workout review.
Power Weight for both Strength and MetCon to Comments
Scaling:
Platinum: Everyone is a Platinum for this workout. Lift as much weight as you can while maintaining proper form and proper range of motion.
Scaling:
Platinum: Everyone is a Platinum for this workout. Lift as much weight as you can while maintaining proper form and proper range of motion.
Squat Clean/Split Jerk – 235 lbs
Double Bear – 125 lbs
Squat Clean/Split Jerk – 235 lbs
Double Bear – 125 lbs
Squat Clean/Split Jerk – 235 lbs
Double Bear – 125 lbs
Clean and Jerk: 145 lbs. (1 rep)
Double bear – 85 lbs.
Clean and Jerk: 145 lbs. (1 rep)
Double bear – 85 lbs.
Clean and Jerk: 145 lbs. (1 rep)
Double bear – 85 lbs.