Latest WOD

CrossFit WOD and Olympic Lifting for 6/17/2015

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

Join the discussion 2 Comments

  • Crimlaw says:

    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)

  • Crimlaw says:

    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)