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CrossFit WOD for 2/12/2014

By February 11, 20142 Comments

The CrossFit Alloy WOD for 2/12/2014:

Skill:
Split Jerk
(work on form and then slowly add weight.  We are not looking for max effort)

MetCon:
As Many Rounds as Possible in 12 Min:
10 Burpees
10 Pullups
10 KB Swings (2/1.5)

Post Rounds to comments.

For those of you who are moving between pullup bands, stay with a band that makes pullups easier.  We want consistent high reps to keep tension on the muscles.

Join the discussion 2 Comments

  • Avatar Crimlaw says:

    scaling:

    skill: after yesterday, our wrists are dead. Because of that, don’t worry so much about weight, just perfect your form.

    Platinum: as written above, pullups must be unassisted.

    Steel:
    AMRAP 12 min:
    10 Burpees
    10 Pullups (may be Assisted)
    10 KB swings (1.5/1)

    Brass:
    AMRAP 12 min:
    7 Burpees
    7 Pullups (maybe assisted)
    7 KB swings(1.25/0.75)

    Bronze:
    AMRAP 12 min:
    7 Burpees
    7 Ring Rows/Jumping Pullups
    7 KB Swings (1.0/0.50)

  • Avatar Jake says:

    Steel – 6 rounds plus 10 (4 rounds of unbroken pullups!)