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Squats and Chipper for 11/4/2015

By November 3, 20152 Comments

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

Join the discussion 2 Comments

  • Crimlaw says:

    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)

  • Joe DiMenno says:

    OHS: 135 lbs. for 3 reps

    Steel: 9:51 with 8 Bar Muscle-Ups (pull-ups were strict)