Stay tuned in June. We hope to have our next social outing or cookout for our gym members. 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: 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. In other words, there is no “bouncing” out of the bottom. If you are not proficient at the squat clean, this skill work is designed to help perfect movements, not for weight. 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.