Stay tuned in June. Â We hope to have our next social outing or cookout for our gym members. Â For us, the weekends this month are more open than usual.
CrossFit Alloy WOD for 6/3/2014:
Skill:
Squat Cleans
3, 3, 3, 3
Note: Â For each Squat Clean, the athlete must pause, or come to rest, for multiple seconds at the bottom of the squat without losing tension on the hamstrings before standing up. Â In other words, there is no “bouncing” out of the bottom. Â If you are not proficient at the squat clean, this skill work is designed to help perfect movements, not for weight. Â For those more comfortable, you may add weight as long as you maintain the pause standard.
MetCon:
Every Minute on the Minute for 10 Minutes:
5 Deadlifts (275/185)
7 Toes to Bar
Scaling:
Platinum: As written above
Steel:
Every Minute on the Minute for 10 Minutes:
3 Deadlifts (275/185)
5 Toes to Bar
Brass:
Every Minute on the Minute for 10 Minutes:
5 Deadlifts (255-185/175-125)
5 Toes to Bar or Knees to Elbows
Bronze:
Every Minute on the Minute for 10 Minutes:
5 Deadlifts (135-95/95-65)
5 Hanging Leg Lifts
Scaling:
Platinum: As written above
Steel:
Every Minute on the Minute for 10 Minutes:
3 Deadlifts (275/185)
5 Toes to Bar
Brass:
Every Minute on the Minute for 10 Minutes:
5 Deadlifts (255-185/175-125)
5 Toes to Bar or Knees to Elbows
Bronze:
Every Minute on the Minute for 10 Minutes:
5 Deadlifts (135-95/95-65)
5 Hanging Leg Lifts
Squat clean: 115 lbs. Thanks, Victor, for all of the positive comments on my form!
Brass: 5 Dead Lifts at 225 lbs. for all 10 rounds. 5 Toes to Bar (unbroken) for all 10 rounds.
Squat clean: 115 lbs. Thanks, Victor, for all of the positive comments on my form!
Brass: 5 Dead Lifts at 225 lbs. for all 10 rounds. 5 Toes to Bar (unbroken) for all 10 rounds.