The CrossFit WOD for 11/22/2013:
Strength:
Shoulder Press
3, 3, 3, 3
MetCon:
For Time:
5 Rope Climbs
50 Double Unders
50 Ski Jumpers
50 Burpees
50 Ski Jumpers
50 Double Unders
5 Rope Climbs
Post Time to Comments
This is going to be a high paced chipper. Don’t like the rope climbs slow you down. If you have never done rope climbs, you will not start on this day. If you have climbed the rope before, and can do 2-3 without stopping, feel free to do them for this WOD. This will be a good one to get your feet wet on the rope.
Scaling:
Strength: Everyone is Platinum. Lift heavy and keep good form.
MetCon:
Platinum: As written above:
Steel:
For Time:
3 Rope CLimbs
40 Double Unders
40 Ski Jumpers
40 Burpees
40 Ski Jumpers
40 Double Unders
3 Rope Climbs
Brass:
15 Pullup/Knees to Elbow (Pullups may be banded)
30 Double Unders or 90 Single Unders
30 Ski Jumpers
30 Burpees
30 Ski Jumpers
30 Double Unders or 90 Single Unders
15 Pullup/Knees to Elbow
Bronze:
For TIme:
10 Pullups/Knee to Elbows (Pullups may be banded)
20 Double Unders or 60 Single Unders
20 Ski Jumpers
20 Burpees
20 Ski Jumpers
20 Double Unders
10 Pullups/Knee to Elbows (Pullups may be banded)
155 lbs. – 3 rep strict press
Didn’t feel my best today but did Platinum in 11:45
115 lbs. – 3 rep strict press
Platinum WOD: 13:50. Got all 10 rope climbs even though I was looking for “Plan B” on the last set of 5 rope clims after finishing 50 burpees. Thanks Jake for pushing me!
Jim: Impressive finish on the rope climbs at the end!
8:16 at Platinum.