The timing of today’s WOD is a little individual. If you have your own watch, please bring it. The coach will do his/her best to keep you on track.
CrossFit Alloy WOD for 6/19/2014:
Skill:
Squat Snatch Progression
3, 3, 3, 3
Each set will consist of a squat snatch pulled from the floor, the second rep pulled from the low hang, and the third rep pulled from the high hang. By the third rep, the goal is to feel the weight and the necessary speed of the hips in order to drop below the bar and catch it in the overhead position.
MetCon:
Run 500m
then . . .
As Many Rounds as Possible in 8 Minutes:
5 Strict Handstand Pushups
10 Pistols
10 Burpees
then . . .
Run 500m
Post Rounds to Comments
Scaling:
Platinum: As written above. Everything must be unassisted.
Steel:
Run 500m
then . . .
As Many Rounds as Possible in 8 Minutes:
5 Strict Handstand Pushups
10 Pistols Progressions
10 Burpees
then . . .
Run 500
Brass:
Run 500m
then . . .
As Many Rounds as Possible in 8 Minutes:
3 Strict Handstand Pushups (may be to a raised target)
6 Pistols Progressions
6 Burpees
then . . .
Run 500m
Bronze:
Road Sprint
then . . .
As Many Rounds as Possible in 8 Minutes:
5 Piked Handstand Pushups or Hand Release Pushups
6 Air Squats
6 Burpees
then . . .
Road Sprint
Scaling:
Platinum: As written above. Everything must be unassisted.
Steel:
Run 500m
then . . .
As Many Rounds as Possible in 8 Minutes:
5 Strict Handstand Pushups
10 Pistols Progressions
10 Burpees
then . . .
Run 500
Brass:
Run 500m
then . . .
As Many Rounds as Possible in 8 Minutes:
3 Strict Handstand Pushups (may be to a raised target)
6 Pistols Progressions
6 Burpees
then . . .
Run 500m
Bronze:
Road Sprint
then . . .
As Many Rounds as Possible in 8 Minutes:
5 Piked Handstand Pushups or Hand Release Pushups
6 Air Squats
6 Burpees
then . . .
Road Sprint
Modified Platinum: 13:32 or 14:32 (probably the latter!) Did piked HSPU’s (on the high box – 40 inches) and then 10 pistols (without assistance) and 10 burpees.
Squat Snath Progression: 65 lbs with a focus on form.
Modified Platinum: 13:32 or 14:32 (probably the latter!) Did piked HSPU’s (on the high box – 40 inches) and then 10 pistols (without assistance) and 10 burpees.
Squat Snath Progression: 65 lbs with a focus on form.