The CrossFit Alloy WOD for 2/3/2014:
Skill:
GHD Situps
10, 10, 10, 10
MetCon:
Bear Complex
5 Rounds of the following complex for Weight:
Deadlift
Clean
Front Squat
Press
Back Squat
Press
1 Round consists of performing the complex 7 times. You will progress through each lift every time you complete the complex. So, you will do one deadlift, one clean, one front squat, one press, one back squats, and one press. That is equal to 1 complex. Doing this 7 times equals one round. The bar may not come to rest on the ground at any time during the a round. If it does, you have failed to complete the round at that weight and must start over. You may rest during the complex as long as the bar is not resting on the ground (i.e. on your back, on your chest, in your hip, etc.). Your goal is to find the maximum weight you are able to lift for one complete round.
Post Weight to Comments
Scaling:
Skill: Everyone is Platinum. If you have not done GHD situps before, this is your chance to learn.
MetCon:
Everyone is Platinum. These are lifts that everyone knows how to do. Lift heavy, but remember, it is tap and go off of the ground.
Tried the WOD today with 65 lbs. Actually went well but doubt that my right shoulder could handle much more. Did all 5 rounds unbroken without taking a rest within each round. The only thing holding me back from increasing weight was my right shoulder issue which causes some instability at higher weights.
Recovery is slow (in my opinion) but moving in the right direction! Welcome to 6 am Tyler!