Latest WOD

Box Jumps, Sit-ups, and Dips for 11/17/2015

Before we change Olympic Lifting Accessory work, we will be finding out 1 rep max effort squat clean again this week.  We found this weight a few weeks ago toward the end of the week.  After a few weeks of squatting and additional skill work, we will try again at the beginning of the week.  Make sure you note any PR’s.

CrossFit Alloy WOD for 11/17/2015:

Olympic Lifting Accessory Work:
Max Effort Squat Cleans
1, 1, 1, 1, 1, 1, 1

MetCon:
AMRAP 10 Min:
8 Box Jumps (30/24)
10 Situps
12 Ring Dips

Post Weight and Rounds to Comments

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  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    AMRAP 10 Min:
    6 Box Jumps (30/24)
    8 Situps
    10/6 Ring Dips (may be banded with red band)

    Brass:
    AMRAP 10 Min:
    8 Box Jumps (24/20)
    10 Situps
    10 HR Pushups (may be from knees)

    Bronze:
    AMRAP 10 Min:
    6 Box Jumps (20/short box)
    8 Situps
    10 Pushups (may be from knees)