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CrossFit WOD for 2/6/2014

The CrossFit Alloy WOD for 2/6/2014:

Strength:
Clean and Jerk
1, 1, 1, 1, 1

MetCon:
21, 15, 9
Deadlift (255/175)
Burpees

Once again, we are testing our athletes’ ability to efficiently move heavy weight within a timed component.  The weight should be heavy, so scale accordingly.  You want to pick a weight that will require you to rest, especially during the 15 and 9 rounds.  But, you should be able to perform 6 or more reps every time you pick up the bar without resting for a long period of time.  Also, practice picking up the bar before you actually feel ready to pick up the bar.

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  • Avatar Crimlaw says:

    Scaling:

    Strength: Everyone is Platinum. Lift heavy. We haven’t tested Clean and Jerk in a while.

    MetCon:

    Platinum: As written above.

    Steel:
    15, 12, 9
    Deadlift (255/175)
    Burpees

    Brass:
    15, 12, 9
    Deadlift (185-155/125-105)
    Burpees

    Bronze:
    15,12, 9
    Deadlift (135-115/95-75)
    Burpees