We are only a couple days away from CrossFit Open WOD 16.2. Â If you are signed up for the Open, be sure to taper back your training as you prepare for Friday’s WOD. Â CrossFit will be announcing the new WOD tomorrow night and we will be programming it again on Friday.
Today’s WOD might feel a little familiar. Â Very similar to last Wenesday, you will want to compare your scores. Â Did the slight change in movements change your score significantly? Â Did it expose a weakness? Â If so, perhaps you want to make it a goal over the next 3 months to improve on that weakness.
CrossFit Alloy WOD for 3/2/2016:
Stregnth:
Back Squat
1, 1, 1, 1, 1, 1, 1
MetCon:
3 Rounds for Time:
20 Box Jumps (24/20)
15 Ring Dips
10 Back Squats (155/105)
Post Weight and Time to Comments
7:30pm – Olympic Lifting with Greene Barbell Club
Scaling:
Platinum: As written above.
Steel:
3 Rounds for Time:
17 Box Jumps (24/20)
10 Ring Dips (red band)
10 Back Squats (135/95)
Brass:
3 Rounds for Time:
15 Box Jumps (24/20)
10 HR Push-ups (knees)
10 Back Squats (95-75/65-55)
Bronze:
3 Rounds for Time:
15 Box Jumps (20/short box)
10 Push-ups (knees)
10 Back Squats (55/35)
Back Squat: 250 lbs. for 1 rep
Steel: 6:50; all ring dips done unbroken without a band.
Enjoyed working out at 6:30 pm! Great to see some old friends and even some folks who make morning appearances from time to time.