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CrossFit WODs for 12/27/2014

By December 26, 20142 Comments

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

 

 

Join the discussion 2 Comments

  • Crimlaw says:

    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

  • Crimlaw says:

    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