We move back to the rowers today. We have been doing a lot of short rows and a couple of 1000m rows lately. However, today, we are going to test our longer distance. Approaching this WOD, you want to make sure you leave something in the tank after the row in order to keep moving. Therefore, pick a fast pace on the rower, but don’t go for a PR. Rowing too hard will fatigue your posterior chain and require too much rest during the sumo deadlift high pulls and the snatches.
6:30pm CrossFit Class is cancelled for Gymnastics.
CrossFit Alloy WOD for 5/20/2015:
Strength:
Bench Press
3, 3, 3, 3, 3
MetCon:
As Many Reps as Possible in 12 Minutes:
Buy in:
Max Meter Row in 5 Min
then, for remainder of time:
5 Sumo Deadlift High Pulls (135/95)
5 Power Snatches (135/95)
10 Box Jumps (24/20)
Post Weight and Snatch Reps 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 Reps as Possible in 12 Minutes:
Buy in:
Max Meter Row in 5 Min
then, for remainder of time:
5 Sumo Deadlift High Pulls (115/75)
5 Power Snatches (115/75)
10 Box Jumps (24/20)
Brass:
As Many Reps as Possible in 12 Minutes:
Buy in:
Max Meter Row in 5 Min
then, for remainder of time:
5 Sumo Deadlift High Pulls (95-75/65-55)
5 Power Snatches (95-75/65-55)
10 Box Jumps (24/20)
Bronze:
As Many Reps as Possible in 12 Minutes:
Buy in:
Max Meter Row in 5 Min
then, for remainder of time:
5 Sumo Deadlift High Pulls (55/35)
5 Power Snatches (55/35)
10 Box Jumps (20/short box)
Scaling:
Platinum: As written above.
Steel:
As Many Reps as Possible in 12 Minutes:
Buy in:
Max Meter Row in 5 Min
then, for remainder of time:
5 Sumo Deadlift High Pulls (115/75)
5 Power Snatches (115/75)
10 Box Jumps (24/20)
Brass:
As Many Reps as Possible in 12 Minutes:
Buy in:
Max Meter Row in 5 Min
then, for remainder of time:
5 Sumo Deadlift High Pulls (95-75/65-55)
5 Power Snatches (95-75/65-55)
10 Box Jumps (24/20)
Bronze:
As Many Reps as Possible in 12 Minutes:
Buy in:
Max Meter Row in 5 Min
then, for remainder of time:
5 Sumo Deadlift High Pulls (55/35)
5 Power Snatches (55/35)
10 Box Jumps (20/short box)
Scaling:
Platinum: As written above.
Steel:
As Many Reps as Possible in 12 Minutes:
Buy in:
Max Meter Row in 5 Min
then, for remainder of time:
5 Sumo Deadlift High Pulls (115/75)
5 Power Snatches (115/75)
10 Box Jumps (24/20)
Brass:
As Many Reps as Possible in 12 Minutes:
Buy in:
Max Meter Row in 5 Min
then, for remainder of time:
5 Sumo Deadlift High Pulls (95-75/65-55)
5 Power Snatches (95-75/65-55)
10 Box Jumps (24/20)
Bronze:
As Many Reps as Possible in 12 Minutes:
Buy in:
Max Meter Row in 5 Min
then, for remainder of time:
5 Sumo Deadlift High Pulls (55/35)
5 Power Snatches (55/35)
10 Box Jumps (20/short box)