Tomorrow will be a regular schedule. Â That means yoga is back at 8:00am, Competition class is at 9:30am, and regular CrossFit class is at 11:00am.
Don’t forget to register for our internal team competition. Â Registration closes tomorrow. Â There will be RX and Scaled on each team. Â We will be making this WOD as inclusive as possible.
Today’s WOD is the opposite of yesterday. Â Yesterday, we wanted you to sustain a high level of output over a prolonged period of time. Today, we are looking for the highest level of output over a shorter period of time, then rest, then repeat. Â The big factor today will be the pushups. Â Sets of 3s and 5s will take you too long to reach 21. Â So, make sure you pick the scale level focused on the pushup scale that is appropriate for you. Â Remember, just because the snatch weight is light, doens’t mean it shouldn’t be scaled. Â If you have an inefficient pull on your snatches, it will make the pushups even worse.
Industrial Athletics WOD for 7/7/2017:
3 Rounds For Time:
Run 250m
12 HP Snatches (115/75)
21 Pushups
Rest 2 Min Between Rounds
6:30pm – Olympic Lifting with Forged Steel Weightlifting CLubÂ
Scaling:
Platinum: As written above.
Steel:
3 Rounds For Time:
Run 250m
10 HP Snatches (95/65)
15 Pushups
Rest 2 Min Between Rounds
Brass:
3 Rounds For Time:
Run 250m
10 HP Snatches (75/55)
15 Pushups (may use box)
Rest 2 Min Between Rounds
Bronze:
3 Rounds For Time:
Run 150m
8 HP Snatches (65/45)
12 Pushups (may use box)
Rest 2 Min Between Rounds