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CrossFit WOD and Yoga for 5/19/2015

We haven’t done one in a while, so on June 20, 2015, we will be holding a Community Day at Industrial Athletics.  This will be a Saturday morning class designed to bring your friends and family for an introduction to CrossFit.  The event will be free.  Stay tuned for more details as we approach that date.

CrossFit Alloy WOD for 5/19/2015:

Skill:
Squat Snatch Skill Progression
1 Rear Press to Overhead Squat
1 Snatch Balance
1 Hang Squat Snatch
Note:  This is not for weight.  Practice drop/pressing/pushing below the bar to catch in the bottom of an overhead squat

MetCon:
As Many Rounds as Possible in 5 Minutes:
20 Double Unders
8 Handstand Pushups (level/ab mat)
Rest 4 Minutes
As Many Rounds as Possible in 5 Minutes:
20 Double Unders
8 Hand Release Pushups

Post Rounds for each AMRAP to Comments

7:30pm – Yoga with Amanda 

Join the discussion 2 Comments

  • Avatar Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    As Many Rounds as Possible in 5 Minutes:
    20 Double Unders
    5 Handstand Pushups (level/ab mat)
    Rest 4 Minutes
    As Many Rounds as Possible in 5 Minutes:
    20 Double Unders
    5 Hand Release Pushups

    Brass:
    As Many Rounds as Possible in 5 Minutes:
    20 Double Unders (attempts) or 60 Single Unders
    5 Handstand Pushups (Raised Target)
    Rest 4 Minutes
    As Many Rounds as Possible in 5 Minutes:
    20 Double Unders (attempts) or 60 Single Unders
    5 Pushups (may be from knees or with Ab Mat)

    Bronze:
    As Many Rounds as Possible in 5 Minutes:
    40 Single Unders
    5 DB Shoulder Pess (35/25)
    Rest 4 Minutes
    As Many Rounds as Possible in 5 Minutes:
    40 Single Unders
    5 Pushups (may be from knees or with Ab Mat)

  • Avatar Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    As Many Rounds as Possible in 5 Minutes:
    20 Double Unders
    5 Handstand Pushups (level/ab mat)
    Rest 4 Minutes
    As Many Rounds as Possible in 5 Minutes:
    20 Double Unders
    5 Hand Release Pushups

    Brass:
    As Many Rounds as Possible in 5 Minutes:
    20 Double Unders (attempts) or 60 Single Unders
    5 Handstand Pushups (Raised Target)
    Rest 4 Minutes
    As Many Rounds as Possible in 5 Minutes:
    20 Double Unders (attempts) or 60 Single Unders
    5 Pushups (may be from knees or with Ab Mat)

    Bronze:
    As Many Rounds as Possible in 5 Minutes:
    40 Single Unders
    5 DB Shoulder Pess (35/25)
    Rest 4 Minutes
    As Many Rounds as Possible in 5 Minutes:
    40 Single Unders
    5 Pushups (may be from knees or with Ab Mat)