We have a lot in store for today. Saturdays are always full of CrossFit at Industrial Athletics. As last Saturday found out, we do more than what is written. Want a good workout to start your weekend? Come get it in.
9:30am – CrossFit Competition Class
WOD 1:
In 15 Minutes:
1. Snatch
work up to a heavy single
2. Clean
work up to a heavy double
3. Front Squat
work up to a heavy triple
WOD 2:
3 Rounds for Time:
30 Pull ups
30 Hand Release Push ups
30 Wall Balls (20/14)(10’/9′)
WOD 3:
As Many Reps as Possible in 10 Minutes:
Row 300m
10 Handstand Pushups
11:00am – Regular CrossFit Class
Strength:
Squat Cleans
1, 1, 1, 1, 1, 1, 1
MetCon:
3 Rounds for Time:
20 Pull ups
20 Burpees
20 Wall Balls (20/14)(10’/9′)
Scaling:
Platinum: As written above.
Steel:
3 Rounds for Time:
15 Pull ups
15 Burpees
15 Wall Balls (20/14)(10’/9′)
Brass:
3 Rounds for Time:
15 Pull ups (may be banded)
15 Burpees
15 Wall Balls (20/14)(10’/8′)
Bronze:
3 Rounds for Time:
15 Ring Rows
15 Burpees
15 Wall Balls (14/10)(9’/8′)
Scaling:
Platinum: As written above.
Steel:
3 Rounds for Time:
15 Pull ups
15 Burpees
15 Wall Balls (20/14)(10’/9′)
Brass:
3 Rounds for Time:
15 Pull ups (may be banded)
15 Burpees
15 Wall Balls (20/14)(10’/8′)
Bronze:
3 Rounds for Time:
15 Ring Rows
15 Burpees
15 Wall Balls (14/10)(9’/8′)