If you are competing this weekend, you want to consider scaling back your workload after today. 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. 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.