We are halfway through the week. Don’t forget we have our returning CFE program this Sunday at 9am. The topic will be developing the standard kip through strength and mobility.
Today’s WOD is another forearm burner. We have seen this format a couple of times recently. Most of our WODs tend to get “easier” as we go along (think 21, 15, 9). This format flips. As you get later into the WOD, the rounds get longer and then get shorter again. Keep in mind, you should be able to get close to 2 times the reps during the 2 minutes and close to the same reps for both 1 minute periods. You will start to relax during the 2 minute period because you know you will have more time. However, then you are right back in to a time crunch with only 60 seconds.
CrossFit Alloy WOD for 6/22/2016:
Stregnth:
Thrusters:
5, 5, 5, 5, 5
(3,0,x,1) 80%
MetCon:
1 Minute: Hang Squat Cleans (95/65#)
1 Minute: Burpees
1 Minute: T2B
2 Minutes: Hang Squat Cleans
2 Minutes: Burpees
2 Minutes: T2B
1 Minute: Hang Squat Cleans
1 Minute: Burpees
1 Minute: T2B
Post Weight and Reps to Comments
7:30pm – Olympic Lifting with Greene Barbell Club
Scaling:
Platinum: As written above.
Steel:
1 Minute: Hang Squat Cleans (75/55#)
1 Minute: Burpees
1 Minute: T2B
2 Minutes: Hang Squat Cleans
2 Minutes: Burpees
2 Minutes: T2B
1 Minute: Hang Squat Cleans
1 Minute: Burpees
1 Minute: T2B
Brass:
1 Minute: Hang Squat Cleans (75/55#)
1 Minute: Burpees
1 Minute: Hanging Leg Raises
2 Minutes: Hang Squat Cleans
2 Minutes: Burpees
2 Minutes: Hanging Leg Raises
1 Minute: Hang Squat Cleans
1 Minute: Burpees
1 Minute: Hanging Leg Raises
Bronze:
1 Minute: Hang Power Cleans (75-55/55-35#)
1 Minute: Burpees
1 Minute: Lying Leg Raises
2 Minutes: Hang Power Cleans
2 Minutes: Burpees
2 Minutes: Lying Leg Raises
1 Minute: Hang Power Cleans
1 Minute: Burpees
1 Minute: Lying Leg Raises
Thrusters: 125 lbs. x 5 reps
Platinum: 139 reps.
Great job, Bryon, with 137 reps at Platinum!