Latest WOD

CrossFit WOD, but no Olympic Lifting for 8/7/2015

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 

Join the discussion 2 Comments

  • Crimlaw says:

    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

  • Crimlaw says:

    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