We move back to the rowers today. Â We have been doing a lot of short rows and a couple of 1000m rows lately. Â However, today, we are going to test our longer distance. Â Approaching this WOD, you want to make sure you leave something in the tank after the row in order to keep moving. Â Therefore, pick a fast pace on the rower, but don’t go for a PR. Â 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. Â
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 ClubÂ
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)