Don’t forget, this weekend, August 1st, is the 2015 Summer Showdown at CrossFit Athletics. The Competition will begin around 9am and go all day. Industrial Athletics is proud to have 4 teams competing this year: Matt/Rachel, Mel/BG, Justin/Kim, and Jen/Brandon. Some of our athletes are competing for the first time, so make sure you make some time on Saturday to come cheer us on.
Don’t forget to wear your Blue and White.
We are finishing our skill work for this month. We have dedicated this month to working on catching our snatches in the bottom of an overhead squat. Last week, we worked on reps at 3 progressions. In order to give people more work with those great progressions, we are going to do it again this week. Try hard to be a little more proficient and confident catching that bar low.
CrossFit Alloy WOD for 7/28/2015:
Skill:
3×5 Full Snatch Balance
3×5 Hang Power Snatch, Ride into the Overhead Squat
3×5 Hang Squat Snatch, catch the bar as far into a squat as you can
MetCon:
As Many Rounds as Possible in 12 Minutes:
10 Toes to Bar
5 Deadlifts (185/125)
5 Shoulder to Overhead (185/125)
Post Rounds to Comments
Scaling:
Platinum: As written above.
Steel:
As Many Rounds as Possible in 12 Minutes:
7 Toes to Bar
5 Deadlifts (155/105)
5 Shoulder to Overhead (155/105)
Brass:
As Many Rounds as Possible in 12 Minutes:
7 Hanging Leg Raises
5 Deadlifts (135-115/95-75)
5 Shoulder to Overhead (135-115/95-75)
Bronze:
As Many Rounds as Possible in 12 Minutes:
7 Situps
5 Deadlifts (95-75/65-55)
5 Shoulder to Overhead (95-75/65-55)
Scaling:
Platinum: As written above.
Steel:
As Many Rounds as Possible in 12 Minutes:
7 Toes to Bar
5 Deadlifts (155/105)
5 Shoulder to Overhead (155/105)
Brass:
As Many Rounds as Possible in 12 Minutes:
7 Hanging Leg Raises
5 Deadlifts (135-115/95-75)
5 Shoulder to Overhead (135-115/95-75)
Bronze:
As Many Rounds as Possible in 12 Minutes:
7 Situps
5 Deadlifts (95-75/65-55)
5 Shoulder to Overhead (95-75/65-55)