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CrossFit WOD and Olympic Lifting for 6/5/2015

Today marks the second day of this month’s Strength Program.  The second lift this month is the back squat.  The back squat is thought to be the best lift to build overall strength in the body.  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 Club 

Join the discussion 2 Comments

  • Crimlaw says:

    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)

  • Crimlaw says:

    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)