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CrossFit WOD, Gymnastics, and Olympic Lifting for 5/6/2015

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)

Post Time to Comments

6:30pm – Gymnastics with Freeman Technique, LLC

7:30pm – Olympic Lifting with Greene Barbell Club 

Join the discussion 2 Comments

  • Crimlaw says:

    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

  • Crimlaw says:

    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