Today is a typical Saturday at Industrial Athletics.
9:30am – CrossFit Competition Class
WOD #1
Max Effort Single Back Squat in 10 Minutes
Rest 10 Minutes
WOD #2
As Many Rounds as Possible in 12 Minutes:
5 Strict Handstand Pushups (25/level)
7 Burpees
10 Pistols
Rest 10 Minutes
WOD #3
For Time:
50 Power Snatches (75/55)
40 Ring Dips
30 Wall Balls (20/14)(10’/9′)
20 Muscle Ups
11:00am – Regular CrossFit Class
Every Minute on the Minute for 15 Minutes:
4 Power Cleans (135/95)
20 Double Unders
Minutes 16: Max Effort Back Squats with Clean Weight
12:30pm – Yoga is Cancelled for this Weekend
Scaling:
Platinum: As written above.
Steel:
Every Minute on the Minute for 15 Minutes:
4 Power Cleans (115/75)
20 Double Unders
Minutes 16: Max Effort Back Squats with Clean Weight
Brass:
Every Minute on the Minute for 15 Minutes:
4 Power Cleans (115-95/75-65)
15 Double Unders or 45 Single Unders
Minutes 16: Max Effort Back Squats with Clean Weight
Bronze:
Every Minute on the Minute for 15 Minutes:
4 Power Cleans (75/55)
30 Single Unders
Minutes 16: Max Effort Back Squats with Clean Weight
Scaling:
Platinum: As written above.
Steel:
Every Minute on the Minute for 15 Minutes:
4 Power Cleans (115/75)
20 Double Unders
Minutes 16: Max Effort Back Squats with Clean Weight
Brass:
Every Minute on the Minute for 15 Minutes:
4 Power Cleans (115-95/75-65)
15 Double Unders or 45 Single Unders
Minutes 16: Max Effort Back Squats with Clean Weight
Bronze:
Every Minute on the Minute for 15 Minutes:
4 Power Cleans (75/55)
30 Single Unders
Minutes 16: Max Effort Back Squats with Clean Weight