Today is the first of 3 Masters Qualifier WODs. We will be programming these WOD’s over the next 3 days for Susan. She has to do really well to have a shot at going to the 2015 CrossFit Games. Please come partake in the WODs with her.
Unfortunately, without knowing what is coming, it is hard to program the rest of the week. I guess we are doing more deadlifts. Susan may kip her handstand pushups and must establish her line for standards, everyone else is our standard strict handstand pushups with no line.
CrossFit Alloy WOD for 4/24/2015:
Strength:
Thrusters
3, 3, 3, 3, 3
MetCon:
Masters Qualifier WOD #1
21, 15, 9
Deadlift (225/155)
Box Jumps (24/20)
Handstand Pushups (level/level)
6:30pm – Olympic Lifting with Greene Barbell Club
Scaling:
Platinum: As written above.
Steel:
21, 15, 9
Deadlift (185/135)
Box Jumps (24/20)
Handstand Pushups (level/Raised Target)
Brass:
21, 15, 9
Deadlift (155/105)
Box Jumps (24/20)
Handstand Pushups (Raised Target)
Bronze:
21, 15, 9
Deadlift (135-115/95-65)
Box Jumps (20/short box)
Pushups (may be from knees or with an abmat under chest)
Masters:
21-15-9 reps for time of:
Deadlifts (185/135)
Box jumps (24/20)
Handstand push-ups with 2-inch raised target
Scaling:
Platinum: As written above.
Steel:
21, 15, 9
Deadlift (185/135)
Box Jumps (24/20)
Handstand Pushups (level/Raised Target)
Brass:
21, 15, 9
Deadlift (155/105)
Box Jumps (24/20)
Handstand Pushups (Raised Target)
Bronze:
21, 15, 9
Deadlift (135-115/95-65)
Box Jumps (20/short box)
Pushups (may be from knees or with an abmat under chest)
Masters:
21-15-9 reps for time of:
Deadlifts (185/135)
Box jumps (24/20)
Handstand push-ups with 2-inch raised target