We are into week #3 of this month’s strength programming. Â This week, we are doing hang power cleans first. Â Hopefully, you wrote down your lifts from last week. Â 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 ClubÂ
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