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Barbells and Double Unders for 12/29/2015

The gymnastics seminar with The Freeman Technique will start this Sunday January 3rd at 9am.  It will be a 6 week seminar that will focus your training on Pullups, muscle ups, and handstands.  The body awareness you will gain from the seminar will translate in to better movement into everything we do in CrossFit.  The cost is $100 and well worth the price.

Today’s MetCon is a combination of barbells and double unders. The barbell movements will put stress on your central nervous system because they are complex lifts requiring almost your entire body, especially your posterior chain.  The double unders will make your heart race.  Try not to rest too much between movements.  The goal is to work while you are feeling uncomfortable.

CrossFit Alloy WOD for 12/29/2015 :

Gymnastics Skill:
Muscle Up Transition Work:
3×10 Chest to Bar Pullups
3×10 Jumping MU Transitions
3×10 Ring Dips

MetCon:
AMRAP 15 Min:
10 Deadlifts (155/105)
30 Double Unders
8 Power Cleans
30 Double Unders
5 Clean and Jerks
30 Double Unders

Mobility:
Bully Stretch
Shoulder/Chest Pull
Wrist Mobility
Elbow Mobility

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  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    AMRAP 15 Min:
    10 Deadlifts (135-115/95-75)
    30 Double Unders
    8 Power Cleans
    30 Double Unders
    5 Clean and Jerks
    30 Double Unders

    Brass:
    AMRAP 15 Min:
    10 Deadlifts (95/65)
    20 Double Unders or 60 Single Unders
    8 Power Cleans
    20 Double Unders or 60 Single Unders
    5 Clean and Jerks
    20 Double Unders or 60 Single Unders

    Bronze:
    AMRAP 15 Min:
    8 Deadlifts (75-55/55-35)
    50 Single Unders
    6 Power Cleans
    50 Single Unders
    3 Clean and Jerks
    50 Single Unders