The CrossFit Alloy WOD for 11/6/2013:
WOD
As Many Rounds as Possible in 20 Minutes:
20 Ski Jumpers
20 Pullups
20 Pushpress (75/55)
Supplementary Strength
Box Squats: 65% 1RM
5, 5, 5
Post Rounds to Comments
In approaching this WOD, remember that the ski jumpers will tax the legs, the pullups will tax the shoulders, and push press should tax both. Â Be sure to use your legs to get the bar moving overhead. Â Also, this is a longer AMRAP. Â Be sure you set a pace at the beginning and try to stay consistent.
Scaling:
Platinum: As written above.
Steel:
AMRAP 20 Min:
15 Ski Jumpers
15 Pullups
15 Pushpress (75/55)
Brass:
AMRAP 20 Min:
15 Ski Jumpers
15 Pullup progression (banded)
15 Pushpress (65/45)
Bronze:
AMRAP 20 Min:
12 Ski Jumpers over a lower or empty bar
12 Ring Rows
12 Pushpress (45/33)
With some encouragement from Brian, I decided to go Rx/Platinum this morning.
Rx: 6 rounds even. I was just about to start the ski jumpers for Round 7 when time was called.
Did the 120 pull-ups strict or near strict (I don’t have kipping down yet).
Steel: 5 rounds plus 10
Believe I did 125lbs for the box squats