The next local CrossFIt Competition is on December 6th at CrossFit Athletics on the South Side. We have quite a few athletes competing. Please plan to attend at some point during the day.
CrossFit Alloy WOD for 11/25/2014:
Skill:
Kipping Pullup/Muscle Up Progression:
Hollow/Arch position review
Starting pullups chest to the bar
Work on transitioning into the Bar Muscle Up
Learn False Grip on the Rings and the Transition
MetCon:
As Many Rounds As Possible in 3 Minutes:
20 Double Unders
5 Squat Snatches (115/75)
Rest 2 Minutes
As Many Rounds As Possible in 3 Minutes:
20 Double Unders
2 Squat Snatches (135/95)
Rest 2 Minutes
As Many Rounds As Possible in 3 Minutes:
20 Double Unders
1 Squat Snatch (155/105)
Post Rounds for Each AMRAP to Comments
Scaling:
Platinum: As written above.
Steel:
As Many Rounds As Possible in 3 Minutes:
20 Double Unders
5 Squat Snatches (75/55)
Rest 2 Minutes
As Many Rounds As Possible in 3 Minutes:
20 Double Unders
2 Squat Snatches (95/65)
Rest 2 Minutes
As Many Rounds As Possible in 3 Minutes:
20 Double Unders
1 Squat Snatch (115/75)
Brass:
As Many Rounds As Possible in 3 Minutes:
15 Double Unders or 45 Single Unders
5 Snatches (75/55)
Rest 2 Minutes
As Many Rounds As Possible in 3 Minutes:
15 Double Unders or 45 Single Unders
2 Snatches (95/65)
Rest 2 Minutes
As Many Rounds As Possible in 3 Minutes:
15 Double Unders or 45 Single Unders
1 Snatch (115/75)
Bronze:
As Many Rounds As Possible in 3 Minutes:
40 Single Unders
5 Snatches (55/35)
Rest 2 Minutes
As Many Rounds As Possible in 3 Minutes:
40 Single Unders
2 Snatches (75/55)
Rest 2 Minutes
As Many Rounds As Possible in 3 Minutes:
40 Single Unders
1 Snatch (95/65)
Scaling:
Platinum: As written above.
Steel:
As Many Rounds As Possible in 3 Minutes:
20 Double Unders
5 Squat Snatches (75/55)
Rest 2 Minutes
As Many Rounds As Possible in 3 Minutes:
20 Double Unders
2 Squat Snatches (95/65)
Rest 2 Minutes
As Many Rounds As Possible in 3 Minutes:
20 Double Unders
1 Squat Snatch (115/75)
Brass:
As Many Rounds As Possible in 3 Minutes:
15 Double Unders or 45 Single Unders
5 Snatches (75/55)
Rest 2 Minutes
As Many Rounds As Possible in 3 Minutes:
15 Double Unders or 45 Single Unders
2 Snatches (95/65)
Rest 2 Minutes
As Many Rounds As Possible in 3 Minutes:
15 Double Unders or 45 Single Unders
1 Snatch (115/75)
Bronze:
As Many Rounds As Possible in 3 Minutes:
40 Single Unders
5 Snatches (55/35)
Rest 2 Minutes
As Many Rounds As Possible in 3 Minutes:
40 Single Unders
2 Snatches (75/55)
Rest 2 Minutes
As Many Rounds As Possible in 3 Minutes:
40 Single Unders
1 Snatch (95/65)
Steel – 4+9, 4+21, 5
Steel – 4+9, 4+21, 5
Steel – 4+9, 4+21, 5
Brass: 3+23; 4; 4+40 (with 105 lbs. instead of 115 lbs.)
Brass: 3+23; 4; 4+40 (with 105 lbs. instead of 115 lbs.)
Brass: 3+23; 4; 4+40 (with 105 lbs. instead of 115 lbs.)