Reminder: Yoga is cancelled for this Saturday, May 17, 2014.
CrossFit Alloy WOD for 5/15/2015:
MetCon:
For 12 minutes, complete the following for total reps;
1 Minute Double Unders
1 Minute Alternating one-arm Kettlebell Snatches (1.5/1)
2 Min Double Unders
2 Min KB Snatches
3 Min Double Unders
3 Min KB Snatches
Strength:
Push Press
5, 5, 5, 5
Post Reps and Weight to Comments
Scaling:
Platinum: As written above
Steel:
For 12 minutes, complete the following for total reps;
1 Minute Double Unders
1 Minute Alternating one-arm Kettlebell Snatches (1.25/0.75)
2 Min Double Unders
2 Min KB Snatches
3 Min Double Unders
3 Min KB Snatches
Brass:
For 12 minutes, complete the following for total reps;
1 Minute Double Unders or Single Unders
1 Minute Alternating one-arm Kettlebell Snatches (1/0.5)
2 Min Double Unders or Single Unders
2 Min KB Snatches
3 Min Double Unders or Single Unders
3 Min KB Snatches
Bronze:
For 12 minutes, complete the following for total reps;
1 Minute Double Unders or Single Unders
1 Minute Alternating one-arm Kettlebell Snatches (0.75/0.25
2 Min Double Unders or Single Unders
2 Min KB Snatches
3 Min Double Unders or Single Unders
3 Min KB Snatches
Scaling:
Platinum: As written above
Steel:
For 12 minutes, complete the following for total reps;
1 Minute Double Unders
1 Minute Alternating one-arm Kettlebell Snatches (1.25/0.75)
2 Min Double Unders
2 Min KB Snatches
3 Min Double Unders
3 Min KB Snatches
Brass:
For 12 minutes, complete the following for total reps;
1 Minute Double Unders or Single Unders
1 Minute Alternating one-arm Kettlebell Snatches (1/0.5)
2 Min Double Unders or Single Unders
2 Min KB Snatches
3 Min Double Unders or Single Unders
3 Min KB Snatches
Bronze:
For 12 minutes, complete the following for total reps;
1 Minute Double Unders or Single Unders
1 Minute Alternating one-arm Kettlebell Snatches (0.75/0.25
2 Min Double Unders or Single Unders
2 Min KB Snatches
3 Min Double Unders or Single Unders
3 Min KB Snatches
Basically Bronze: 472, but here is the breakdown: 380 single-unders, 23 double-unders (all in Round 3) and 69 KB snatches at 26 pounds. I need to go light with any single arm work (especially with the right side).
Push Press: 105 lbs. Good work, Grant, with the form!
Cashed out with some handstand work-out, ring dips and toes to bar.
Basically Bronze: 472, but here is the breakdown: 380 single-unders, 23 double-unders (all in Round 3) and 69 KB snatches at 26 pounds. I need to go light with any single arm work (especially with the right side).
Push Press: 105 lbs. Good work, Grant, with the form!
Cashed out with some handstand work-out, ring dips and toes to bar.
Steel – 415 reps
Push Press – 175 lbs for 5RM (PR)
Steel – 415 reps
Push Press – 175 lbs for 5RM (PR)