We are almost through our heavy lifting program of June. We have been concentrating on one true power lifting movement and one explosive movement. The Back Squat is the classic power lifting movement that increases strength overall. We saw some huge PR’s last week. Let’s keep them up today.
CrossFit Alloy WOD for 6/17/2015
Strength:
Back Squat
3, 3, 3, 3, 3
MetCon:
As Many Rounds As Possible in 30 Minutes:
1 Road Sprint
10 Strict Handstand Pushups (level/ab mat)
15 Deadlifts (185/125)
Post Weight and Rounds to Comments
7:30pm – Olympic Lifting with Greene Barbell Club
Scaling:
Platinum: As written above.
Steel:
As Many Rounds As Possible in 30 Minutes:
1 Road Sprint
10 Strict Handstand Pushups (Raised Target)
15 Deadlifts (155/105)
Brass:
As Many Rounds As Possible in 30 Minutes:
1 Road Sprint
10 Piked Handstand Pushups
15 Deadlifts (135-115/95-75)
Bronze:
As Many Rounds As Possible in 30 Minutes:
1 Road Sprint
10 DB Shoulder Press (35/20)
15 Deadlifts (95-75/65-55)
Scaling:
Platinum: As written above.
Steel:
As Many Rounds As Possible in 30 Minutes:
1 Road Sprint
10 Strict Handstand Pushups (Raised Target)
15 Deadlifts (155/105)
Brass:
As Many Rounds As Possible in 30 Minutes:
1 Road Sprint
10 Piked Handstand Pushups
15 Deadlifts (135-115/95-75)
Bronze:
As Many Rounds As Possible in 30 Minutes:
1 Road Sprint
10 DB Shoulder Press (35/20)
15 Deadlifts (95-75/65-55)