The CrossFit Alloy WOD for 2/4/2014:
Strength:
Overhead Squats
3, 3, 3, 3
Weight must be pulled from the ground
MetCon:
10 Rounds for Time:
20 Double Unders
10 Pullups
Part of the strength workout is to determine the best way to get a bar overhead for the squat when you don’t have a rack available. Did you find that your weight pulling from the ground was less than taking the bar from a rack?
The MetCon is a sprint. Neither movement should slow you down significantly. Keep moving and push through that desire to take an extra couple of breathes.
Post Weight and Time to Comments
Scaling:
Strength: Everyone is Platinum. But, remember, you have to pull it from the ground.
MetCon:
Platinum: As written above. All pullups must be unassisted.
Steel:
7 Rounds for time:
10 Pullups (unassisted)
20 Double Under
Brass:
10 Rounds for time:
10 Assisted Pullups
20 Double Unders or 60 Single Unders
Bronze:
7 Rounds for Time:
10 Assisted Pullups
15 Double Unders or 45 Single Unders
Overhead squats: 55 lbs. Worked on form while trying not to over exert right shoulder.
WOD: Bronze Hybrid: 7 rounds, 10 strict pull-ups, 45 single unders. 8:39
Worked D-U’s beforehand. Getting better. Consistently hitting 5 – 6 in a row.