The regular CrossFit Class this Saturday at 11am will be a partner/team wod.
We are almost through June. Â That means July is almost here. Â The July CrossFit Fundamentals Program will begin on July 6th. Â If you know someone who wants to start CrossFit, this is the best way to do it: Â http://industrial-athletics.com/get-started/
Today we have our test strength for the month. Â We will be testing our max effort clean and jerk. Â 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. Â Any variation of the clean and any variation of the jerk is acceptable. Â 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