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The next cooking school at Gaynor’s school of cooking will be Saturday February 27th. Â The event goes from 6pm-10pm. Â The cost is $75/person. Â We all show up at the school, break up into 3-4 groups, learn to cook, and then enjoy what we make as a group. Â Last time we did it, it was a ton of fun. Â There is a cap of 18 people, so sign up today.
We start today with some clean work. Â We will be working on form today. Â Next week will be some heavier work. Â Max effort power cleans coming in two weeks.
CrossFit Alloy WOD for 1/20/2016:
Olympic Lifting Accessory Work:
EMOM 8 Min:
1 Deadlift (225/155) (185-155/125-105) (135-115/95-75) (95-65)
1 Hang Power Clean
1 Power Clean
MetCon:
3 Rounds for Reps:
1 Min Rowing for Cals
Rest 30 sec
1 Min 1 Arm KB Snatches (1.5/1)
Rest 30 sec
1 Min Toes to bar
Rest 30 sec
Post Total Reps to Comments
7:30pm – Olympic Lifting with Greene Barbell Club
Scaling:
Platinum: As written above.
Steel:
3 Rounds for Reps:
1 Min Rowing for Cals
Rest 30 sec
1 Min 1 Arm KB Snatches (1.25/0.75)
Rest 30 sec
1 Min Knees to Elbows
Rest 30 sec
Brass:
3 Rounds for Reps:
1 Min Rowing for Cals
Rest 30 sec
1 Min 1 Arm KB Snatches (1/0.5)
Rest 30 sec
1 Min Hanging Leg Lifts
Rest 30 sec
Bronze:
3 Rounds for Reps:
1 Min Rowing for Cals
Rest 30 sec
1 Min 1 Arm KB Snatches (0.75/0.25)
Rest 30 sec
1 Min Lying Leg Lifts
Rest 30 sec