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CrossFit WOD for 12/17/2013

By December 16, 20134 Comments

The CrossFit Alloy WOD for 12/17/2013:

Skill:

Gymnastics Practice

MetCon:

4 Rounds
1 Min Max Rep Front Squats (95/65)
1 Min Max Rep Box Jumps (30/24)
Rest 2 Minutes between Rounds

Post Reps for Each Round to Comments

This WOD will test your ability to recover in a short amount of time.  For each round, you want to put forth your max effort to achieve your max reps.  The better you are at recovering, the more consistent your reps will be each round.

Join the discussion 4 Comments

  • Avatar Crimlaw says:

    Scaling:

    Skill: Everyone is Platinum. Pick some gymnastic movements that you need some work on and get some coaching tips.

    MetCon:

    Platinum: As written above. Box Jumps are at 30/24

    Steel:
    4 Rounds:
    1 Min Max Rep Front Squats (75/55)
    1 Min Max Rep Box Jumps (30/24)

    Brass:
    4 Rounds:
    1 Min Max Rep Front Squats (75/55)
    1 Min Max Rep Box Jumps (24/20)

    Bronze:
    4 Rounds:
    1 Min Max Rep Front Squats (65/45)
    1 Min Max Rep Box Jumps (24-20/20-Short Box)

  • Avatar JoeD says:

    Gymnastic skills: Bar Muscle-Ups, head stands and wall hand stands

    Platinum: 135 (18/13; 22/13; 22/13; 22/12)

  • Avatar Jake says:

    Nice job today Joe!

    Gymnastics: Got my first Bar Muscle-Up and ended up getting 3 unbroken!

    Platinum: 123 reps (31, 30, 30, 32)

  • Avatar Rafa says:

    Butterfly pull-up, handstands, and leg less rope climbs.
    Rx for 161 (39,41,41,40)
    This WOD was a lot tougher than it looked. Great planking cash out!