Industrial Athletics – CrossFit
Today’s workout is a medium length WOD with high reps each round. When you are picking your scaling, keep in mind that rest time is wasted time. Pick a scale that won’t cause you to stop too often for too long.
Metcon (AMRAP – Rounds and Reps)
15 Min AMRAP:
20 Sumo Deadlift High Pulls (135/95)
20 Lateral Burpee Box Jumps (24/20)
Weightlifting
Snatch Deadlift
Stop above the knees
EMOM 5 Min:
4 @ 80%
4 @ 90%
3 x 4 @ 95%
Snatch
Every 90 x 7
3 @ 50%
3 @ 60%
3 @ 70%
4 x 3 @ 75%
Clean Pull, Clean, Front Squat, Jerk
E2MOM 10 Min:
1, 1, 1, 1 @ 50%
1, 1, 1, 1 @ 60%
3 x 1, 1, 1, 1 @ 70%
Back Squat
E2MOM 10 Min:
5 @ 80% of Clean
4x 6 @ 90% of Clean
Scaling:
Platinum: As written above. Must jump up on to box
Steel:
15 Min AMRAP:
20 Sumo Deadlift High Pulls (115/75)
20 Lateral Burpee Box Jumps (24/20)
Brass:
15 Min AMRAP:
16 Sumo Deadlift High Pulls (95/65)
16 Lateral Burpee Box Jumps (24/20)
Bronze:
15 Min AMRAP:
14 Sumo Deadlift High Pulls (75/55)
14 Lateral Burpee Box Jumps (20/short box)