Skip to main content
Latest WOD

Clean and Jerk and TTB for 11/8/2016

By November 7, 2016One Comment

In case you missed our Thankgiving Schedule in our most recent newsletter, we will be having a single WOD on Thankgiving Day at 10am.  This will be a partner and team WOD, so we encourage everyone to show up so we can get a good sweat before our big feast.  On Black Friday, we will have an Open Gym only starting at 9am.  Regular schedule on Saturday.

CrossFit Alloy WOD for 11/8/2016:

Gymnastics:
Establish a 1 attempt max time Isometric Pullups Hold
then . .
3x 60% of Max Effort Time

MetCon:
AMRAP 20 Min:
5 Clean and Jerk (185/125)
10 Toes to bar
Rest 30 Sec

Post Rounds to Comments

Join the discussion One Comment

  • Scaling:

    Platinum: As written above.

    Steel:
    AMRAP 20 Min:
    5 Clean and Jerk (155-135/105-95)
    7 Toes to bar
    Rest 30 Sec

    Brass:
    AMRAP 20 Min:
    5 Clean and Jerk (115/75)
    7 Hanging Leg Raises
    Rest 30 Sec

    Bronze:
    AMRAP 20 Min:
    5 Clean and Jerk (95-75/65-55)
    7 Toes to Bell
    Rest 30 Sec