If you are participating in the Open tomorrow, you may want to go extra light today. Between high rep shoulder press yesterday, push jerks today, and handstand pushups in the MetCon, that’s a lot of shoulders. For most of our members, this will be a good two days of work on some of the weaker muscles in our body. However, those thinking about out intramural competition, taking it easy will be more beneficial tomorrow.
CrossFit Alloy WOD for 3/10/2017:
Olympic Lifting Accessory Work:
Every 90 Sec x 5:
2 Push Press (80% of Jerk)
1 Split Jerk
MetCon:
AMRAP 12 Min:
3 Wall Balls (20/14)(10/9)
3 KB Swings (2/1.5)
6 Wall Balls
6 KB Swings
. . .
6:30pm – Olympic Lifting with Forged Steel Weightlifting Club
Scaling:
Platinum: As written above.
Steel:
AMRAP 12 Min:
3 Wall Balls (20/14)(10/9)
3 KB Swings (1.5/1.25)
6 Wall Balls
6 KB Swings
…
Brass:
AMRAP 12 Min:
3 Wall Balls (20/14)(10/8)
3 KB Swings (1.25/1.0)
6 Wall Balls
6 KB Swings
…
Bronze:
AMRAP 12 Min:
3 Wall Balls (14/10)(9/8)
3 KB Swings (1/0.5)
6 Wall Balls
6 KB Swings
…