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CrossFit WOD, Gymnastics, and Olympic Lifting for 5/13/2015

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

Join the discussion 3 Comments

  • Crimlaw says:

    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

  • Crimlaw says:

    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

  • Crimlaw says:

    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