Every Friday we try to add a strength movement that accomplishes one of two goals: 1. Add weight to a movement that doesn’t normally require weight, or 2. Supplement our strength program with something we haven’t seen for a while.
CrossFit Alloy WOD for 1/9/2015:
Strength:
Split Jerks
2, 2, 2, 2
MetCon:
3 Rounds for Reps
2 Min Rowing
2 Min Box Jumps (30/24)
2 Min Bar Over Burpees
2 Min Rest
Post Weight and Reps to Comments
6:30pm – Olympic Lifting with Greene Barbell Club
Scaling:
Platinum: As written above.
Steel:
MetCon:
3 Rounds for Reps
2 Min Rowing
2 Min Box Jumps (24/20)
2 Min Bar Over Burpees
2 Min Rest
Brass:
MetCon:
3 Rounds for Reps
2 Min Rowing
2 Min Box Jumps (24/20)
2 Min Burpees
2 Min Rest
Bronze:
MetCon:
3 Rounds for Reps
2 Min Rowing
2 Min Box Jumps (20/Short Box)
2 Min Burpees
2 Min Rest
Scaling:
Platinum: As written above.
Steel:
MetCon:
3 Rounds for Reps
2 Min Rowing
2 Min Box Jumps (24/20)
2 Min Bar Over Burpees
2 Min Rest
Brass:
MetCon:
3 Rounds for Reps
2 Min Rowing
2 Min Box Jumps (24/20)
2 Min Burpees
2 Min Rest
Bronze:
MetCon:
3 Rounds for Reps
2 Min Rowing
2 Min Box Jumps (20/Short Box)
2 Min Burpees
2 Min Rest
Platinum – 257 reps
Platinum – 257 reps
Platinum: 239 reps [Breakdown by rounds: 1) 76; 2) 81; and 3) 82]
Platinum: 239 reps [Breakdown by rounds: 1) 76; 2) 81; and 3) 82]