If you are competing this weekend, you want to consider scaling back your workload after today. Â Make sure you roll out your muscles over the next few days, take care of your hands, and take in a lot of food and water. Â If you start to tear your hands during today’s wod, stop doing knees to elbows and finish the WOD with regular situps.
CrossFit Alloy WOD for 5/20/2014:
MetCon:
4 Rounds for Time:
15 Overhead Squats (95/65)
15 Knees to Elbows
Skill:
3 Sets
8 Box Jumps (30/24)
2 TGU per arm (1.25/0.75)
Post Time to Comments
Scaling:
Note: All OHS must be pulled from the ground.
Platinum: As written above.
Steel:
4 Rounds for Time:
10 Overhead Squats (95/65)
10 Knees to Elbows
Brass:
4 Rounds for Time:
15 Overhead Squats (75/55)
15 Knees to Elbows or hanging leg raises
Bronze:
4 Rounds for Time:
10 Overhead Squats (75-55/55-35)
10 Hanging leg raises
Scaling:
Note: All OHS must be pulled from the ground.
Platinum: As written above.
Steel:
4 Rounds for Time:
10 Overhead Squats (95/65)
10 Knees to Elbows
Brass:
4 Rounds for Time:
15 Overhead Squats (75/55)
15 Knees to Elbows or hanging leg raises
Bronze:
4 Rounds for Time:
10 Overhead Squats (75-55/55-35)
10 Hanging leg raises
Steel: 6:00 To my surprise, I did all sets of 10 OHS unbroken at 95 lbs. I also did my K-T-E all unbroken for 10 reps for all 4 rounds.
Jack: Great job with the 30″ box jumps!
Steel: 6:00 To my surprise, I did all sets of 10 OHS unbroken at 95 lbs. I also did my K-T-E all unbroken for 10 reps for all 4 rounds.
Jack: Great job with the 30″ box jumps!
RX – 10:47
Skill – was able to get 30in box jumps and TGU with a weighted vest
Cash Out – 3 Muscle-Ups EMOM for 10 minutes
RX – 10:47
Skill – was able to get 30in box jumps and TGU with a weighted vest
Cash Out – 3 Muscle-Ups EMOM for 10 minutes
Steel at 4:50. Probably should have gone RX with this one.
Pretty awesome crowd at 5:30. 17 people? Very nice.
Steel at 4:50. Probably should have gone RX with this one.
Pretty awesome crowd at 5:30. 17 people? Very nice.