Time to lift a little heavier today. Last week, we worked on Overhead Squats in sets of 5. Today, we increase the weight and decrease the reps to 3. The overhead squats helps in prove our squat snatch, one of two Olympic Lifts. It also requires a great deal of strength, flexibility, and skill to do correctly.
CrossFit Alloy WOD for 11/4/2015:
Strength:
Overhead Squats
3, 3, 3, 3, 3
MetCon:
For Time:
30 Box Jumps (24/20)
30 Pushups
30 Wall Balls (20/14)(10/9)
30 Pullups
30 Situps
15 Muscle Ups
Post Weight and Time to Comments
7:30pm – Olympic Lifting with Greene Barbell Club
Scaling:
Platinum: As written above.
Steel:
For Time:
20 Box Jumps (24/20)
20 Pushups
20 Wall Balls (20/14)(10/9)
20 Pullups
20 Situps
8 Muscle Ups (may be bar)
Brass:
For Time:
20 Box Jumps (24/20)
20 Pushups (may be from knees)
20 Wall Balls (20/14)(10/8)
20 Pullups (may be banded)
20 Situps
20 Pullups (may be banded)
20 Pushups (may be from knees)
Bronze:
For Time:
20 Box Jumps (20/short)
20 Pushups (may be from knees)
20 Wall Balls (14/10)(9/8)
20 Ring Rows
20 Situps
15 Ring Rows
15 Pushups (may be from knees)
OHS: 135 lbs. for 3 reps
Steel: 9:51 with 8 Bar Muscle-Ups (pull-ups were strict)