Tomorrow’s 11am class will be the CFE for the month of July. This Continuing Fitness Education will help you with your snatches (our July goal). We will also pull some heavy weight at the end of class to reestablish our 1 rep. Will you achieve the goal of increasing your snatch by 5 lbs?
CrossFit Alloy WOD for 7/15/2016:
Olympic Lifting Accessory Work:
Snatch Technique
1 HP Snatch (135/95)
1 Power Snatch
1 Squat Snatch
MetCon:
AMRAP 3 Min:
25 Double Unders
10 KB Swings (1.5/1)
Rest 1 Min
AMRAP 2 Min:
Box Facing Burpees
Rest 1 Min
X2
Post Total Rounds for part 1 and part 2 to Comments
6:30pm – Olympic Lifting with Greene Barbell Club
Scaling:
Platinum: As written above.
Steel:
AMRAP 3 Min:
25 Double Unders
10 KB Swings (1.25/0.75)
Rest 1 Min
AMRAP 2 Min:
Box Facing Burpees (24/20)
Rest 1 Min
X2
Brass:
AMRAP 3 Min:
75 Single Unders
10 KB Swings (1/0.75)
Rest 1 Min
AMRAP 2 Min:
Box Facing Burpees (24/20)
Rest 1 Min
X2
Bronze:
AMRAP 3 Min:
50 Single Unders
10 KB Swings (0.75/0.5)
Rest 1 Min
AMRAP 2 Min:
Box Facing Burpees (20/short box)
Rest 1 Min
X2
Platinum: 3 rds./ 18 burpees/ 2 rds. + 27/ 21 burpees