Tomorrow will be a regular schedule. That means yoga is back at 8:00am, Competition class is at 9:30am, and regular CrossFit class is at 11:00am.
Don’t forget to register for our internal team competition. Registration closes tomorrow. There will be RX and Scaled on each team. We will be making this WOD as inclusive as possible.
Today’s WOD is the opposite of yesterday. Yesterday, we wanted you to sustain a high level of output over a prolonged period of time. Today, we are looking for the highest level of output over a shorter period of time, then rest, then repeat. The big factor today will be the pushups. Sets of 3s and 5s will take you too long to reach 21. So, make sure you pick the scale level focused on the pushup scale that is appropriate for you. Remember, just because the snatch weight is light, doens’t mean it shouldn’t be scaled. If you have an inefficient pull on your snatches, it will make the pushups even worse.
Industrial Athletics WOD for 7/7/2017:
3 Rounds For Time:
Run 250m
12 HP Snatches (115/75)
21 Pushups
Rest 2 Min Between Rounds
6:30pm – Olympic Lifting with Forged Steel Weightlifting CLub
Scaling:
Platinum: As written above.
Steel:
3 Rounds For Time:
Run 250m
10 HP Snatches (95/65)
15 Pushups
Rest 2 Min Between Rounds
Brass:
3 Rounds For Time:
Run 250m
10 HP Snatches (75/55)
15 Pushups (may use box)
Rest 2 Min Between Rounds
Bronze:
3 Rounds For Time:
Run 150m
8 HP Snatches (65/45)
12 Pushups (may use box)
Rest 2 Min Between Rounds