Back to heavy lifting, today we continue our strength program for the month with slightly heavier overhead squats.
Remember, there is no 6:30pm CrossFit Class Tonight
CrossFit Alloy WOD for 5/13/2015:
Strength:
Overhead Squats
5, 5, 5, 5, 5
MetCon:
As Many Rounds as Possible in 12 Minutes:
Row 1000m
then, for remainder of the time:
10 1 Arm KB Snatches (1.5/1)
20 Situps
Post Weight and Rounds to Comments
6:30pm – Gymnastics with Freeman Technique, LLC
7:30pm – Olympic Lifting with Greene Barbell Club
Scaling:
Platinum: As written above.
Steel:
As Many Rounds as Possible in 12 Minutes:
Row 1000m
then, for remainder of the time:
10 1 Arm KB Snatches (1.0/0.75)
20 Situps
Brass:
As Many Rounds as Possible in 12 Minutes:
Row 1000m
then, for remainder of the time:
10 1 Arm KB Snatches (0.75/0.5)
20 Situps
Bronze:
As Many Rounds as Possible in 12 Minutes:
Row 750m
then, for remainder of the time:
10 1 Arm KB Snatches (0.5/0.25)
20 Situps
Scaling:
Platinum: As written above.
Steel:
As Many Rounds as Possible in 12 Minutes:
Row 1000m
then, for remainder of the time:
10 1 Arm KB Snatches (1.0/0.75)
20 Situps
Brass:
As Many Rounds as Possible in 12 Minutes:
Row 1000m
then, for remainder of the time:
10 1 Arm KB Snatches (0.75/0.5)
20 Situps
Bronze:
As Many Rounds as Possible in 12 Minutes:
Row 750m
then, for remainder of the time:
10 1 Arm KB Snatches (0.5/0.25)
20 Situps
Scaling:
Platinum: As written above.
Steel:
As Many Rounds as Possible in 12 Minutes:
Row 1000m
then, for remainder of the time:
10 1 Arm KB Snatches (1.0/0.75)
20 Situps
Brass:
As Many Rounds as Possible in 12 Minutes:
Row 1000m
then, for remainder of the time:
10 1 Arm KB Snatches (0.75/0.5)
20 Situps
Bronze:
As Many Rounds as Possible in 12 Minutes:
Row 750m
then, for remainder of the time:
10 1 Arm KB Snatches (0.5/0.25)
20 Situps