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CrossFit WOD for 2/4/2014

By February 3, 20142 Comments

The CrossFit Alloy WOD for 2/4/2014:

Overhead Squats
3, 3, 3, 3
Weight must be pulled from the ground

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

Join the discussion 2 Comments

  • Crimlaw says:


    Strength: Everyone is Platinum. But, remember, you have to pull it from the ground.


    Platinum: As written above. All pullups must be unassisted.

    7 Rounds for time:
    10 Pullups (unassisted)
    20 Double Under

    10 Rounds for time:
    10 Assisted Pullups
    20 Double Unders or 60 Single Unders

    7 Rounds for Time:
    10 Assisted Pullups
    15 Double Unders or 45 Single Unders

  • JoeD says:

    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.