The CrossFit Alloy WOD for 1/27/2014:
Strength:
Push Jerks
5, 5, 5, 5
MetCon:
4 Rounds for Time:
Walking Lunges (2 Lengths)
6 Bar Muscle Ups
Post Weight and Time to Comments
The CrossFit Alloy WOD for 1/27/2014:
Strength:
Push Jerks
5, 5, 5, 5
MetCon:
4 Rounds for Time:
Walking Lunges (2 Lengths)
6 Bar Muscle Ups
Post Weight and Time to Comments
Scaling:
Strength: Everyone is Platinum. Push Jerks can be tricky, make sure you dip, drive, and re-dip.
MetCon:
Platinum: As written above. Bar Muscle Ups must be unassisted.
Steel:
4 Rounds for Time:
Walking Lunges (2 Lengths)
6 Assisted Bar MU
Brass:
4 Rounds for Time:
Walking Lunges (2 Lengths)
3 Assisted Bar MU or 15 Pullups and 15 Pushups
Bronze:
4 Rounds for Time:
Walking Lunges (1.5 Lengths)
9 Pullups and 9 Pushups
Push Jerk: 85 lbs. Still trying to address a right shoulder issue. So far so good.
WOD at Steel: 10:19 (need to string my bar muscle-ups together in a row).
Good to be back at the Box! Great job this morning by Jake and Megan! Actually, I think Megan had the harder WOD at Bronze with the pull-ups and push-ups. Jake: Thanks for adding the extra distance on the lunges (please note my sarcasm)!
Haha no problem guys!
Push Jerks: 145 lbs.
Steel: 8:16 I believe
Push Jerks: 165
Metcon: Platinum: 6:52