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
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
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
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.
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.
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!
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!