With our gymnastics seminars being finished for now, we are having 6:30pm class for CrossFit on Wednesday nights. We will have a new sign up sheet on the main table to a new gymnastics seminar soon. The new seminar will be a review of the kipping pullup and start to train athlete to move from the kipping pullup to a muscle up. We have to have 7-8 people minimum before we are able to offer the seminar, so if you have attended the seminar in the past, please spread the word about its benefit.
CrossFit Alloy WOD for 3/4/2015:
Mobility:
Spend 1 minute foam rolling:
Each hip flexor
Each Butt Cheek
then . . .
Lying Banded Hamstring Stretch with 30 second in each position
MetCon:
3 Rounds for Time:
5 Cleans (115/75)
5 Lateral Box Jumps (24/20)
10 Push Press (115/75)
10 Lateral Box Jumps (24/20)
5 Clean and Jerk (115/75)
5 Lateral Box Jumps (24/20)
Post Time to Comments
7:30pm – Olympic Lifting with Greene Barbell Club
Scaling:
Platinum: As written above.
Steel:
3 Rounds for Time:
5 Cleans (95/65)
5 Lateral Box Jumps (24/20)
10 Push Press (95/65)
10 Lateral Box Jumps (24/20)
5 Clean and Jerk (95/65)
5 Lateral Box Jumps (24/20)
Brass:
3 Rounds for Time:
5 Cleans (75/55)
5 Lateral Box Jumps (24/20)
10 Push Press (75/55)
10 Lateral Box Jumps (24/20)
5 Clean and Jerk (75/755)
5 Lateral Box Jumps (24/20)
Bronze:
3 Rounds for Time:
5 Cleans (55/35)
5 Lateral Box Jumps (20/Short Box)
10 Push Press (55/35)
10 Lateral Box Jumps (20/Short Box)
5 Clean and Jerk (55/35)
5 Lateral Box Jumps (20/Short Box)