Today is the first of 3 Masters Qualifier WODs. Â We will be programming these WOD’s over the next 3 days for Susan. Â She has to do really well to have a shot at going to the 2015 CrossFit Games. Â Please come partake in the WODs with her.
Unfortunately, without knowing what is coming, it is hard to program the rest of the week. Â I guess we are doing more deadlifts. Â 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 ClubÂ
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