We are almost through our heavy lifting program of June. Â We have been concentrating on one true power lifting movement and one explosive movement. Â The Back Squat is the classic power lifting movement that increases strength overall. Â We saw some huge PR’s last week. Â Let’s keep them up today.
CrossFit Alloy WOD for 6/17/2015Â
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)