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.
Post Weight and Time to Comments
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