Don’t forget, we will be closed tomorrow for the Holiday Hammer. This is the annual December CrossFit Competition at CrossFit Athletics on the South Side. This year, we have 4 members competing. Please make some time to come cheer us on and show your IA Spirit.
The Olympic Lifting Accessory work today is light Snatch Skill Work. The emphasis is getting used to catching the bar in the bottom of the squat. Because you will be bringing the weight down to your back with a wide grip, make sure you are keeping the weight light enough to maintain control.
With the Holidays, we will be limiting the social events this month. But, there will be schedule changes around Christmas and New Years. So, make sure you are paying attention.
CrossFit Alloy WOD for 12/4/2015:
Olympic Lifting Accessory Work:
EMOM 10 Min:
3 Overhead Squats
2 Snatch Balance
1 Hang Squat Snatch
* Not heavy, this is skill work
MetCon:
2 Rounds For Time:
10 Squat Cleans (95/65)
1 Stair Climb
20 Sumodeadlift High Pullups
10 Bar Facing Burpees
30 Shoulder to Overhead
50 Double Under
Post Time to Comments
6:30pm: Olympic Lifting is Cancelled.
Scaling:
Platinum: As written above.
Steel:
2 Rounds For Time:
10 Squat Cleans (75/55)
1 Stair Climb
20 Sumodeadlift High Pullups
10 Bar Facing Burpees
30 Shoulder to Overhead
50 Double Under
Brass:
2 Rounds For Time:
10 Squat Cleans (75/55)
1 Stair Climb
20 Sumodeadlift High Pullups
10 Bar Facing Burpees
30 Shoulder to Overhead
150 Single Unders
Bronze:
2 Rounds For Time:
7 Squat Cleans (55/35)
1 Stair Climb
15 Sumodeadlift High Pullups
6 Bar Facing Burpees
20 Shoulder to Overhead
100 Single Unders