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CrossFit WOD and Olympic Lifting for 7/15/2015

July is halfway over, wow.  This summer is flying by.  In a couple of weeks, we will be having another partner/team WOD on Saturday morning.  Also, August 1st is this year’s Summer Showdown.  Industrial Athletics is proud to have 5 partnerships competing.  Mark your calendars and make some time to come see a great local competition.

Today, we will continue to develop our wrist and shoulder mobility as we warm up for “heavier” overhead squats in the metcon.

CrossFit Alloy WOD for 7/15/2015:

Mobility:
Lying Bully Stretch
Rear Shoulder Pulls with Band High
Banded Wrist Stretch
Kneeling Wrist Stretches in 3 Positions

MetCon:
For Time:
1 Road Sprint
30 Box Jumps (24/20)
60 Double Unders
15 Overhead Squats (135/95)
1 Road Sprint
20 Box Jumps
40 Double Unders
10 Overhead Squats
1 Road Sprint

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7:30pm – Olympic Lifting with Greene Barbell Club 

Join the discussion 2 Comments

  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    For Time:
    1 Road Sprint
    20 Box Jumps (24/20)
    40 Double Unders
    15 Overhead Squats (115/75)
    1 Road Sprint
    15 Box Jumps
    30 Double Unders
    10 Overhead Squats
    1 Road Sprint

    Brass:
    For Time:
    1 Road Sprint
    20 Box Jumps (24/20)
    40 Double Unders or 120 Single Unders
    15 Overhead Squats (95-75/65-55)
    1 Road Sprint
    15 Box Jumps
    30 Double Unders or 90 Single Unders
    10 Overhead Squats
    1 Road Sprint

    Bronze:
    For Time:
    1 Road Sprint
    20 Box Jumps (20/short box)
    60 Single Unders
    10 Overhead Squats (55/35)
    1 Road Sprint
    10 Box Jumps
    40 Single Unders
    10 Overhead Squats

  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    For Time:
    1 Road Sprint
    20 Box Jumps (24/20)
    40 Double Unders
    15 Overhead Squats (115/75)
    1 Road Sprint
    15 Box Jumps
    30 Double Unders
    10 Overhead Squats
    1 Road Sprint

    Brass:
    For Time:
    1 Road Sprint
    20 Box Jumps (24/20)
    40 Double Unders or 120 Single Unders
    15 Overhead Squats (95-75/65-55)
    1 Road Sprint
    15 Box Jumps
    30 Double Unders or 90 Single Unders
    10 Overhead Squats
    1 Road Sprint

    Bronze:
    For Time:
    1 Road Sprint
    20 Box Jumps (20/short box)
    60 Single Unders
    10 Overhead Squats (55/35)
    1 Road Sprint
    10 Box Jumps
    40 Single Unders
    10 Overhead Squats