Today marks the second day of this month’s Strength Program. Â The second lift this month is the back squat. Â The back squat is thought to be the best lift to build overall strength in the body. Â Not only does it develop “driving” power with the legs, but it also causes chemical changes within the body that benefits more than just our quads.
CrossFit Alloy WOD for 6/5/2016:
Strength:
Back Squats
8, 8, 8, 8, 8
MetCon:
As Many Rounds as Possible in 7 Minutes:
Row 30 Calories
then . . . (for remainder of 7 minutes)
8 Box Jumps (30/24)
8 Thrusters (45/35)
Rest 3 minutes:
As Many Rounds as Possible in 7 Minutes:
Row 30 Calories
then . . . (for remainder of 7 minutes)
8 Lateral Box Jumps (24/20)
8 Thrusters (45/35)
Post Weight and Rounds for Each AMRAP to Comments
6:30pm – Olympic Lifting with Greene Barbell ClubÂ
Scaling:
Platinum: As written above.
Steel:
As Many Rounds as Possible in 7 Minutes:
Row 20 Calories
then . . . (for remainder of 7 minutes)
8 Box Jumps (30/24)
8 Thrusters (45/35)
Rest 3 minutes:
As Many Rounds as Possible in 7 Minutes:
Row 20 Calories
then . . . (for remainder of 7 minutes)
8 Lateral Box Jumps (24/20)
8 Thrusters (45/35)
Brass:
As Many Rounds as Possible in 7 Minutes:
Row 200 Calories
then . . . (for remainder of 7 minutes)
6 Box Jumps (24/20)
6 Thrusters (45/35)
Rest 3 minutes:
As Many Rounds as Possible in 7 Minutes:
Row 20 Calories
then . . . (for remainder of 7 minutes)
6 Lateral Box Jumps (24/20)
6 Thrusters (45/35)
Bronze:
As Many Rounds as Possible in 7 Minutes:
Row 20 Calories
then . . . (for remainder of 7 minutes)
6 Box Jumps (20/short box)
6 Thrusters (45/35)
Rest 3 minutes:
As Many Rounds as Possible in 7 Minutes:
Row 20 Calories
then . . . (for remainder of 7 minutes)
6 Lateral Box Jumps (20/short box)
6 Thrusters (45/35)
Scaling:
Platinum: As written above.
Steel:
As Many Rounds as Possible in 7 Minutes:
Row 20 Calories
then . . . (for remainder of 7 minutes)
8 Box Jumps (30/24)
8 Thrusters (45/35)
Rest 3 minutes:
As Many Rounds as Possible in 7 Minutes:
Row 20 Calories
then . . . (for remainder of 7 minutes)
8 Lateral Box Jumps (24/20)
8 Thrusters (45/35)
Brass:
As Many Rounds as Possible in 7 Minutes:
Row 200 Calories
then . . . (for remainder of 7 minutes)
6 Box Jumps (24/20)
6 Thrusters (45/35)
Rest 3 minutes:
As Many Rounds as Possible in 7 Minutes:
Row 20 Calories
then . . . (for remainder of 7 minutes)
6 Lateral Box Jumps (24/20)
6 Thrusters (45/35)
Bronze:
As Many Rounds as Possible in 7 Minutes:
Row 20 Calories
then . . . (for remainder of 7 minutes)
6 Box Jumps (20/short box)
6 Thrusters (45/35)
Rest 3 minutes:
As Many Rounds as Possible in 7 Minutes:
Row 20 Calories
then . . . (for remainder of 7 minutes)
6 Lateral Box Jumps (20/short box)
6 Thrusters (45/35)