The regular CrossFit Class this Saturday at 11am will be a partner/team wod.
We are almost through June. That means July is almost here. The July CrossFit Fundamentals Program will begin on July 6th. If you know someone who wants to start CrossFit, this is the best way to do it: http://industrial-athletics.com/get-started/
Today we have our test strength for the month. We will be testing our max effort clean and jerk. As the most powerful lift we use in CrossFit, the clean and jerk requires the athlete to pick up a weight from the floor, catch it in the high rack position, and drive it overhead. Any variation of the clean and any variation of the jerk is acceptable. However, the most proficient lifters will use a squat clean and split jerk and lift the most weight.
CrossFit Alloy WOD for 6/22/2015:
Test Strength:
Clean and Jerk
1, 1, 1, 1, 1, 1, 1
MetCon:
As Many Rounds as Possible in 10 Minutes:
4 Handstand Pushups (45/25)
8 Situpt
8 Alternating Pistols
Post Weight and Rounds to Comments
Scaling
Platinum: As written above
Steel:
As Many Rounds as Possible in 10 Minutes:
4 Handstand Pushups (level/ab mat)
8 Situpt
8 Alternating Pistols
Brass:
As Many Rounds as Possible in 10 Minutes:
4 Piked handstand Pushups (box)
8 Situpt
8 Alternating Pistol Progressions
Bronze:
As Many Rounds as Possible in 10 Minutes:
4 DB shoulder press (35/25)
8 Situpt
8 Squats
Scaling
Platinum: As written above
Steel:
As Many Rounds as Possible in 10 Minutes:
4 Handstand Pushups (level/ab mat)
8 Situpt
8 Alternating Pistols
Brass:
As Many Rounds as Possible in 10 Minutes:
4 Piked handstand Pushups (box)
8 Situpt
8 Alternating Pistol Progressions
Bronze:
As Many Rounds as Possible in 10 Minutes:
4 DB shoulder press (35/25)
8 Situpt
8 Squats