Tomorrow is New Years Eve. Do you have plans? Whatever you are doing, be safe and be smart.
In the meantime, have you heard about some changes coming in the new year? If not, check out our blog post: http://industrial-athletics.com/announcements-for-january-and-2017/
Last Thursday, we tested our Max Effort Power Clean. Some of you REALLY want to squat the weight. So, here is your chance. We are going to keep everyone moving on this one. Slightly different than giving you 15 minutes to work/rest as you want, we will designate that work/rest as we increase and decrease the load.
CrossFit Alloy WOD for 12/30/2016:
Olympic Lifting Accessory Work:
Every 90 Sec:
1: 3 Squat Clean (any variation) (65%)
2: 2 Squat Clean (75%)
3: 1 Squat Clean (80%)
4: 3 Squat Clean (65%)
5: 2 Squat Clean (75%)
6: 1 Squat Clean (85%)
7: 1 Squat Clean (90%)
8: 1 Squat Clean (5lbs over 1 Rep Max)
MetCon:
AMRAP 3 Min:
ME Burpee Jump Over Box (24/20)
Rest 4 Min
AMRAP 7 Min:
45 Double Unders
15 Burpees
No Olympic Lifting Tonight
Scaling:
Platinum: As written above.
Steel:
AMRAP 3 Min:
ME Burpee Jump Over Box (24/20)
Rest 4 Min
AMRAP 7 Min:
30 Double Unders or 90 Single Unders
10 Burpees
Brass:
AMRAP 3 Min:
ME Burpee Jump Over Box (20/short box)
Rest 4 Min
AMRAP 7 Min:
75 Single Unders
8 Burpees