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CrossFit Alloy WOD and Olympic Lifting for 5/27/2015

Last week as the session 6 of the recent Gymnastics seminar.  That means it has come to an end and 6:30pm CrossFit class on Wednesday nights returns.  Those who attend the Gymnastics seminars with The Freeman Technique, LLC, continue to tell us that it is a valuable program and well worth the money.  We will continue to offer them in the future as we have interest.  If you wish to attend the next seminar, please make that known to a coach.  The faster we have 6-7 people interested, the sooner we can start another 6 week course.

The bench press is a classic power lifting movement.  Not commonly used in CrossFit, but certainly possessing a lot of benefits, the bench press is a static lift requiring power in the chest, shoulders, and triceps.  It is a great lift to develop upper body strength.

CrossFit Alloy WOD for 5/27/2015:

Strength:

Bench Press
1, 1, 1, 1, 1, 1, 1

MetCon:
“The Industry”
For Time:
40 Cal Row
40 Clean and Jerk (135/95)
40 Box Jumps (30/24)
40 Wall Balls (20/14)(10’/9′)
40 Chest to Bar Pullups
80 Double Unders

Post Weight and Time to Comments

6:30pm:  Olympic Lifting with Greene Barbell Club

Join the discussion 2 Comments

  • Avatar Crimlaw says:

    Platinum: As written above.

    Steel:
    For Time:
    Row 30 Calories
    30 Power Cleans (135/95)
    30 Box Jumps (30/24)
    30 Wall Balls (20/14)(10’/9′)
    30 Chest to Bar Pullups
    60 Double Unders

    Brass:
    For Time:
    Row 30 Calories
    30 Power Cleans (115/75)
    30 Box Jumps (24/20)
    30 Wall Balls (20/14)(10’/8′)
    30 Pullups (may be banded)
    60 Double Unders or 180 Single Unders

    Bronze:
    For Time:
    Row 30 Calories
    30 Power Cleans (95-75/65-55)
    30 Box Jumps (20/short box)
    30 Wall Balls (14/10) (9’/8′)
    30 Pullups (may be banded or jumping)
    150 Single Unders

  • Avatar Crimlaw says:

    Platinum: As written above.

    Steel:
    For Time:
    Row 30 Calories
    30 Power Cleans (135/95)
    30 Box Jumps (30/24)
    30 Wall Balls (20/14)(10’/9′)
    30 Chest to Bar Pullups
    60 Double Unders

    Brass:
    For Time:
    Row 30 Calories
    30 Power Cleans (115/75)
    30 Box Jumps (24/20)
    30 Wall Balls (20/14)(10’/8′)
    30 Pullups (may be banded)
    60 Double Unders or 180 Single Unders

    Bronze:
    For Time:
    Row 30 Calories
    30 Power Cleans (95-75/65-55)
    30 Box Jumps (20/short box)
    30 Wall Balls (14/10) (9’/8′)
    30 Pullups (may be banded or jumping)
    150 Single Unders