Bring on the running . . . Well, not yet. Looks like the weather is going to be too cold. So, we will row tomorrow with a partner WOD and add the running another day.
We start today’s workout with heavy overhead walking lunges. Last week, we worked on heavy front rack lunges. Let’s see how moving a barbell from the front rack to overhead changes the movement.
CrossFit Alloy WOD for 3/22/2017:
Strength:
12 Min to Find:
4 Step Overhead Walking Lunge
MetCon:
Partner (Alternating Rounds)
AMRAP 15 Min:
100m Row
5 Power Snatches (135/95)
15 Ring Dips
6:30pm – Olympic Lifting with Forged Steel Weight Lifting Club
Scaling:
Platinum: As written above.
Steel:
AMRAP 15 Min:
100m Row
5 Power Snatches (115/75)
10 Ring Dips
Brass:
AMRAP 15 Min:
100m Row
5 Power Snatches (95/65)
10 HR Push-ups (may use box)
Bronze:
AMRAP 15 Min:
100m Row
5 Power Snatches (75-55/55-35)
8 Push-ups (may use box)