Today’s heavy lifting is a little different than normal. We have been adding walking lunges and weighted walking lunges into the programming lately, so today, we are going to add some serious weight.
The MetCon is similar to a past Open WOD. Pick a scale that will allow you to complete the handstand pushups each round until you get into the latter part of the WOD. The clean weight should be heavy.
CrossFit Alloy WOD for 3/14/2017:
Strength:
15 Min to Find:
6 Step Front Rack Lunge
MetCon:
AMRAP 8 Min:
3x
3 Handstand Pushups
3 Cleans (185/125)
3x
6 HSPUs
3 Cleans
3x
9 HSPUs
3 Cleans
and so on. . .
Scaling:
Platinum: As written above.
Steel:
AMRAP 8 Min:
3x
3 Handstand Pushups (raised target)
3 Cleans (155/105)
3x
6 HSPUs
3 Cleans
3x
9 HSPUs
3 Cleans
and so on. . .
Brass:
AMRAP 8 Min:
3x
3 Piked Handstand Pushups
3 Hang Cleans (135-115/95-75)
3x
6 Piked HSPUs
3 Hang Cleans
3x
9 Piked HSPUs
3 Hang Cleans
and so on. . .
Bronze:
AMRAP 8 Min:
3x
3 DB Shoulder Press (25/15)
3 HP Cleans (95-75/65-55)
3x
6 DB Shoulder Press
3 HP Cleans
3x
9 DB Shoulder Press
3 HP Cleans
and so on. . .