Time to lift a little heavier today. Â Last week, we worked on Overhead Squats in sets of 5. Â Today, we increase the weight and decrease the reps to 3. Â The overhead squats helps in prove our squat snatch, one of two Olympic Lifts. Â 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)