Today we honor our Athlete of the Month, Coach Mary. Mary always enjoyed when we programmed mini amraps. Some of these movements are duplicates from earlier this week, but remember, we are constantly varied. You never know when you may have to repeat a movement or two. With this MetCon today come this message from Mary:
“The very first wod I did at alloy was a couplet with heavy DLs and box jumps. I remember who was here and exactly where I was in the gym. I have enjoyed every minute of coaching here. Unfortunately because of a back injury and surgery I struggled a bit as an athlete during the two years here but had so much support reminding me to stay strong and continue to push myself. Being able to coach others and watch their progress helped me stay focused and patient.”
I chose the movements because 2 were in the first workout I ever did here, 2 are my favorite, and 2 are movements I FINALLY got better at while at Alloy.”
CrossFit Alloy WOD for 10/23/2015:
Mary’s WOD:
AMRAP 4 Min
3 Deadlifts (315/215)
10 Box Jumps (24/20)
Rest 1 Min
AMRAP 4 Min
5 Hang Power Snatches (135/95)
10 Wall Balls (20/14)(10/9)
Rest 1 Min
AMRAP 4 Min
5 Toes to Bar
20 Double Unders
Cashout:
Branded Hamstring Mobility
Post Rounds for Each AMRAP to Comments
6:30pm – Olympic Lifting with Greene Barbell Club
Scaling:
Platinum: As written above.
Steel:
AMRAP 4 Min
3 Deadlifts (255-225/175-155)
10 Box Jumps (24/20)
Rest 1 Min
AMRAP 4 Min
5 Hang Power Snatches (95/65)
10 Wall Balls (20/14)(10/9)
Rest 1 Min
AMRAP 4 Min
5 Toes to Bar
10 Double Unders
Brass:
AMRAP 4 Min
3 Deadlifts (185-155/125-105)
10 Box Jumps (24/20)
Rest 1 Min
AMRAP 4 Min
5 Hang Power Snatches (75/55)
10 Wall Balls (20/14)(10/8)
Rest 1 Min
AMRAP 4 Min
5 Hanging Leg Raises
10 DU or 30 SU
Bronze:
AMRAP 4 Min
3 Deadlifts (135-115/95-75)
10 Box Jumps (20/short box)
Rest 1 Min
AMRAP 4 Min
5 Hang Power Snatches (55/35)
10 Wall Balls (14/10)(9/8)
Rest 1 Min
AMRAP 4 Min
5 Lying Leg Raises
20 SU