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
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
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
Squat cleans: 115 lbs. Form is slowly improving. Did 5 rounds of 5 reps.
WOD 2: Went Platinum. 2 pood is no joke!
WOD 1: worked on form and got up to 105lbs
WOD 2: Did Brass
Nice job Joe D on going 2 pood
103 on the squat cleans
3×1.5 pood kbs