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CrossFit WOD for 5/16/2015 and Olympic Lifting

The weekend is almost here.  Let’s finish the week off strong.

CrossFit Alloy WOD for 5/16/2014:

Skill:
3 Sets:
2 Min Handstand Work (inverted holds, strict holds, no walking)
1 Min Plank Hold
rest 30 sec between sets

MetCon:
As Many Reps as Possible in 4 Min:
5 Box Jumps (24/20)
5 Burpees
5 Toes to Bar
Rest 2 Minutes
Repeat 3 Times

Post Total Reps to Comments

Join the discussion 6 Comments

  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    As Many Reps as Possible in 4 Min:
    5 Box Jumps (24/20)
    5 Burpees
    5 Knees to Elbows
    Rest 2 Minutes
    Repeat 3 Times

    Brass:
    As Many Reps as Possible in 4 Min:
    5 Box Jumps (24/20)
    5 Burpees
    5 Hanging Leg Lifts
    Rest 2 Minutes
    Repeat 3 Times

    Bronze:
    As Many Reps as Possible in 4 Min:
    3 Box Jumps (20/short box)
    3 Burpees
    3 Hanging Leg Lifts
    Rest 2 Minutes
    Repeat 3 Times

  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    As Many Reps as Possible in 4 Min:
    5 Box Jumps (24/20)
    5 Burpees
    5 Knees to Elbows
    Rest 2 Minutes
    Repeat 3 Times

    Brass:
    As Many Reps as Possible in 4 Min:
    5 Box Jumps (24/20)
    5 Burpees
    5 Hanging Leg Lifts
    Rest 2 Minutes
    Repeat 3 Times

    Bronze:
    As Many Reps as Possible in 4 Min:
    3 Box Jumps (20/short box)
    3 Burpees
    3 Hanging Leg Lifts
    Rest 2 Minutes
    Repeat 3 Times

  • JoeD says:

    Platinum/Rx: Round 1: 4 +12; Round 2: 5 +4; Round 3: 5 +6; Total Reps for all 3 rounds: 232

    Enjoyed the skill work-out: right shoulder felt solid for hand stand holds. Hoping to move to walking hand stands soon.

  • JoeD says:

    Platinum/Rx: Round 1: 4 +12; Round 2: 5 +4; Round 3: 5 +6; Total Reps for all 3 rounds: 232

    Enjoyed the skill work-out: right shoulder felt solid for hand stand holds. Hoping to move to walking hand stands soon.

  • Jake says:

    RX – 234 reps (5+4, 5+3, 5+2)

    Joe D 232, Victor with 233, Me with 234 and BG with a few more – Great competition happening in the box!

  • Jake says:

    RX – 234 reps (5+4, 5+3, 5+2)

    Joe D 232, Victor with 233, Me with 234 and BG with a few more – Great competition happening in the box!