Today’s WOD is very similar to a format used in the CrossFit Open each year. The clock is set for a certain amount of time and the reps increase the further you go. Generally, we decrease the reps as the WOD goes on, so this is a different format and will require some different strategy.
Indsurtial Athletics WOD for 11/16/2017:
Olympic Lifting Accessory Work:
Every 90 Sec x 6
1 Hang Power Clean (80-85%)
1 Squat Clean
MetCon:
Amrap 10 min
3 burpees jump over boxes (24/20)
3 Deadlifts (225/155)
6 burpees jump over boxes (24/20)
6 Deadlifts (225/155)
9 burpees jump over boxes (24/20)
9 Deadlifts (225/155)
And so on …
Scaling:
Platinum: As written above. Must jump onto box
Steel:
Amrap 10 min
3 burpees jump over boxes (24/20)
3 Deadlifts (185/125)
6 burpees jump over boxes (24/20)
6 Deadlifts
9 burpees jump over boxes (24/20)
9 Deadlifts
And so on …
Brass:
Amrap 10 min
3 burpees jump over boxes (24/20)
3 Deadlifts (155-135/105-95)
5 burpees jump over boxes (24/20)
5 Deadlifts
7 burpees jump over boxes (24/20)
7 Deadlifts
And so on …
Bronze:
Amrap 10 min
3 burpees jump over boxes (20/short box)
3 Deadlifts (115-95/75-65)
4 burpees jump over boxes
4 Deadlifts
6 burpees jump over boxes
6 Deadlifts
And so on …