We are into week #3 of this month’s strength programming. This week, we are doing hang power cleans first. Hopefully, you wrote down your lifts from last week. Get some weight on the bar and try to lift 10-15lbs more than last week.
6:30pm CrossFit class is canceled for Gymnastics.
Greene Barbell club returns to Wednesday nights, Friday nights, and Sunday mornings.
CrossFit Alloy WOD for 4/22/2015:
Strength:
Hang Power Cleans
3, 3, 3, 3, 3
MetCon:
For Time:
1 Stair Climb
30 Snatches (75/55)
30 Toes to Bar
30 Sumo Deadlift High Pulls (75/55)
30 Burpees
1 Stair Climb
15 Snatches (75/55)
15 Toes to Bar
15 Sumo Deadlift High Pulls (75/55)
15 Burpees
Post Time to Comments
7:30pm – Olympic Lifting with Greene Barbell Club
Platinum: As written above.
Steel:
For Time:
1 Stair Climb
20 Snatches (75/55)
20 Toes to Bar
20 Sumo Deadlift High Pulls (75/55)
20 Burpees
1 Stair Climb
10 Snatches (75/55)
10 Toes to Bar
10 Sumo Deadlift High Pulls (75/55)
10 Burpees
Brass:
For Time:
1 Stair Climb
20 Snatches (75/55)
20 Hanging leg raises
20 Sumo Deadlift High Pulls (75/55)
20 Burpees
1 Stair Climb
10 Snatches (75/55)
10 Hanging Leg Raises
10 Sumo Deadlift High Pulls (75/55)
10 Burpees
Brass:
For Time:
1 Stair Climb
20 Hang Power Snatches (55/35)
20 Lying Leg Raises
20 Sumo Deadlift High Pulls (55/35)
20 Burpees
1 Stair Climb
10 Snatches (55/35)
10 Lying Leg Raises
10 Sumo Deadlift High Pulls (55/35)
10 Burpees
Platinum: As written above.
Steel:
For Time:
1 Stair Climb
20 Snatches (75/55)
20 Toes to Bar
20 Sumo Deadlift High Pulls (75/55)
20 Burpees
1 Stair Climb
10 Snatches (75/55)
10 Toes to Bar
10 Sumo Deadlift High Pulls (75/55)
10 Burpees
Brass:
For Time:
1 Stair Climb
20 Snatches (75/55)
20 Hanging leg raises
20 Sumo Deadlift High Pulls (75/55)
20 Burpees
1 Stair Climb
10 Snatches (75/55)
10 Hanging Leg Raises
10 Sumo Deadlift High Pulls (75/55)
10 Burpees
Brass:
For Time:
1 Stair Climb
20 Hang Power Snatches (55/35)
20 Lying Leg Raises
20 Sumo Deadlift High Pulls (55/35)
20 Burpees
1 Stair Climb
10 Snatches (55/35)
10 Lying Leg Raises
10 Sumo Deadlift High Pulls (55/35)
10 Burpees
HP Cleans – 205 lbs
Platinum – 16:03
HP Cleans – 205 lbs
Platinum – 16:03