Don’t forget to sign up for the Go Ape Community Event in June. Â We need to have a general idea of numbers so we can ask for the group rate. Â Be sure to sign up before the sign up sheet comes down.
We were certain that Dave Castro would program Squat Clean Thrusters in the Open. Â However we were . . . let down.?. Â So, let’s do them today. Â Fair warning, “clusters” will catch up quickly. Â Be sure to pick a weight that will allow you to do 1/3 of the reps when you pick up the bar each round.
CrossFit Alloy WOD for 4/14/2017
MetCon:
For Time:
42 Situps
21 Squat Clean Thrusters (95/65)
30 Situps
15 Squat Clean Thrusters
18 Situps
9 Squat Clean Thusters
Mobility:
Foam Roll
6:30pm – Olympic Lifting with Forged Steel Weightlifting Club
Scaling:
Platinum: As written above.
Steel:
For Time:
42 Situps
21 Squat Clean Thrusters (75/55)
30 Situps
15 Squat Clean Thrusters
18 Situps
9 Squat Clean Thusters
Brass:
For Time:
30 Situps
15 Hang Squat Clean Thrusters (75/55)
24 Situps
12 Hang Squat Clean Thrusters
18 Situps
9 Hang Squat Clean Thusters
Bronze:
For Time:
30 Situps
15 HP Clean Thrusters (55/35)
24 Situps
12 HP Clean Thrusters
18 Situps
9 HP Clean Thusters