We are changing Saturday morning schedule. Â From March 8 forward, the Saturday morning class at 10am will the Competition Class. Â The 11am class will be the General CrossFit Class open to everyone. Â This will make it more convenient for our members to attend CrossFit and Yoga on Saturday mornings.
CrossFit Alloy WOD for 3/5/2014:
Skill:
Overhead Squat, Snatch Balance, Hang Squat Snatch progression
3, 3, 3, 3
Coach CrimLaw’s B-Day WOD:
Buy-in:
31 Burpees done in unison by the entire class
Then, set up:
MetCon:
4 Rounds for Time:
20 Pullups
20 Hang Power Snatch (95/65)
20 Burpees
Post Time to Comments
Note: Â The skill work is designed to help you achieve a squat snatch, not to find the maximum weight you are able to work through the snatch progression.
Scaling:
Platinum: As written above. Pullups must be unassisted.
Steel:
4 Rounds for time:
15 Pullups (Unassisted)
15 Hang Power Snatches (95/65)
15 Burpees
Brass:
4 Rounds for time:
15 Assisted Pullups
15 Hang Power Snatches (75/55)
15 Burpees
Bronze:
4 Rounds for time:
12 Assisted Pullups or Ring Rows
12 Hang Power Snatches (55/35)
12 Burpees
Steel for 15 mins something. Tried 1 more round for 19:36.
Happy bday Crim