We finish this tough week with our test strength for the month. We usually have the test strength toward the end of the month. However, with other things in the works for August, we moved the test strength to the beginning. The Split Jerk is a variation of the push jerk we performed on Monday. This involves the same dip and drive, but during the redip, the legs split wide. The Split Jerk allows us to drive more weight overhead providing a more supportive “catch” position. Don’t worry if you have never done a Split Jerk, the coach will review before cutting you loose. Remember, if you aren’t comfortable, spend today working on technique rather than lifting heavy weight.
CrossFit Alloy WOD for 8/7/2015:
Test Strength:
Split Jerks
1, 1, 1, 1, 1, 1, 1
MetCon:
For Time:
Run 500m
80 Double Unders
21 Burpees
Run 500m
60 Double Unders
15 Burpees
Run 500m
40 Double Unders
9 Burpees
Post Weight and Time to Comments
6:30pm – Olympic Lifting with Greene Barbell Club is CANCELLED
Scaling:
Platinum: As written above.
Steel:
For Time:
Run 500m
60 Double Unders
15 Burpees
Run 500m
40 Double Unders
12 Burpees
Run 500m
20 Double Unders
9 Burpees
Brass:
For Time:
Run 500m
50 Double Unders or 150 Single Unders
15 Burpees
Run 500m
30 Double Unders or 90 Single Unders
12 Burpees
Run 500m
20 Double Unders or 60 Single Unders
9 Burpees
Bronze:
For Time:
Road Sprint
120 Single Unders
15 Burpees
Road Sprint
80 Single Unders
12 Burpees
Road Sprint
60 Single Unders
9 Burpees
Scaling:
Platinum: As written above.
Steel:
For Time:
Run 500m
60 Double Unders
15 Burpees
Run 500m
40 Double Unders
12 Burpees
Run 500m
20 Double Unders
9 Burpees
Brass:
For Time:
Run 500m
50 Double Unders or 150 Single Unders
15 Burpees
Run 500m
30 Double Unders or 90 Single Unders
12 Burpees
Run 500m
20 Double Unders or 60 Single Unders
9 Burpees
Bronze:
For Time:
Road Sprint
120 Single Unders
15 Burpees
Road Sprint
80 Single Unders
12 Burpees
Road Sprint
60 Single Unders
9 Burpees