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CrossFit WOD for 10/14/2013

By October 13, 20134 Comments

The CrossFit Alloy WOD for 10/14/2013:

WOD 1:

Squat Cleans
5, 5, 5, 5

Goal is to lift 60% of your 1 rep max

WOD 2:

Every Minute on the Minute for 10 Minutes:

5 KB Swings (2/1.5 pood)
4 Pistols

Post Weight to Comments

Join the discussion 4 Comments

  • Crimlaw says:

    Scaling:

    WOD 1:
    Everyone is a Platinum. Lift hreavy and keep that proper form. This is week 3 of squat cleans, athletes should be getting “more” comfortable with the movement.

    WOD 2:

    Platinum: As written above. The pistols are alternating legs, 4 total.

    Steel:
    EMOM 10 Min:
    3 KB Swings (2/1.5 – 1.25 pood)
    5 Pistols or pistol progression

    Brass:
    EMOM 10 Min:
    5 KB Swings (1.5/1)
    5 Pistol Progression

    Bronze:
    EMOM 10 Min:
    5 KB Swings (1.25-.75 less)
    5 Pistol Progression or Air Squats

  • JoeD says:

    Squat cleans: 115 lbs. Form is slowly improving. Did 5 rounds of 5 reps.

    WOD 2: Went Platinum. 2 pood is no joke!

  • Jake says:

    WOD 1: worked on form and got up to 105lbs

    WOD 2: Did Brass

    Nice job Joe D on going 2 pood

  • Lizzi Mac says:

    103 on the squat cleans

    3×1.5 pood kbs