If you are participating in the Open tomorrow, you may want to go extra light today. Â Between high rep shoulder press yesterday, push jerks today, and handstand pushups in the MetCon, that’s a lot of shoulders. Â For most of our members, this will be a good two days of work on some of the weaker muscles in our body. Â 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
6Â KB SwingsÂ
. . .Â
6:30pm – Olympic Lifting with Forged Steel Weightlifting ClubÂ
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
…