Tonight, we have Olympic Lifting class with the Greene Barbell Club. The class is at 7:30pm and lasts for an hour. For those who do not know, we offer Olympic Lifting classes 3 times a week: Wednesday, Friday, and Sunday. The goal of the Olympic Lifting class is to give you more instruction on the clean and jerk and snatch. The class is free to all Industrial Athletics members.
6:30 CrossFit Class is Cancelled for the Gymnastics Seminar
CrossFit Alloy WOD for 5/6/2015:
Core:
For 8 Min:
Alternating Tabata Side Plank Holds
MetCon:
For Time:
100 Double Unders
40 Squats
100 Double Unders
30 Hang Power Cleans (135/95)
100 Double Unders
20 Strict Handstand Pushups (level/AbMat)
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6:30pm – Gymnastics with Freeman Technique, LLC
7:30pm – Olympic Lifting with Greene Barbell Club
Scaling:
Platinum: As written above.
Steel:
For Time:
75 Double Unders
40 Squats
75 Double Unders
30 Hang Power Cleans (115/75)
75 Double Unders
20 Strict Handstand Pushups (AbMat/Raised Target)
Brass:
For Time:
60 Double Unders (attempts count) or 180 Single Unders
40 Squats
60 Double Unders or 180 Single Unders
30 Hang Power Cleans (95/65)
60 Double Unders or 180 Single Unders
20 Strict Handstand Pushups (Raised Target) or Piked HSPU’s
Bronze:
For Time:
150 Single Unders
30 Squats
150 Single Unders
20 Hang Power Cleans (75/55)
150 Single Unders
15 Piked Handstand Pushups
Scaling:
Platinum: As written above.
Steel:
For Time:
75 Double Unders
40 Squats
75 Double Unders
30 Hang Power Cleans (115/75)
75 Double Unders
20 Strict Handstand Pushups (AbMat/Raised Target)
Brass:
For Time:
60 Double Unders (attempts count) or 180 Single Unders
40 Squats
60 Double Unders or 180 Single Unders
30 Hang Power Cleans (95/65)
60 Double Unders or 180 Single Unders
20 Strict Handstand Pushups (Raised Target) or Piked HSPU’s
Bronze:
For Time:
150 Single Unders
30 Squats
150 Single Unders
20 Hang Power Cleans (75/55)
150 Single Unders
15 Piked Handstand Pushups