Today’s WOD is similar to one we did on December 2nd. Â It is an EMOM, so we are looking at volume. Â The movements alternate each minute. Â Compared to 2 week ago, the Deadlifts are lighter and higher volume. Â So, we are working a little more on the endurance of the muscle. Â Then, during the even minutes, we are packing in KB Swings and Box Jumps. Â The legs are going to get tired.
CrossFit Alloy WOD for 12/12/2016:
Gymnastics Practice:
Spend 10 minutes getting upside down
MetCon:
EMOM 10 Min:
Min 1: 10 Deadlifts (185/125)
Min 2: 5 KB Swings (2/1.5) and 5 Box Jumps (30/24)
Scaling:
Platinum: As written above.
Steel:
EMOM 10 Min:
Min 1: 10 Deadlifts (155/105)
Min 2: 5 KB Swings (1.5/1.25) and 5 Box Jumps (24/20)
Brass:
EMOM 10 Min:
Min 1: 10 Deadlifts (135/95)
Min 2: 5 KB Swings (1.25/1) and 5 Box Jumps (24/20)
Bronze:
EMOM 10 Min:
Min 1: 10 Deadlifts (115-95/75-65)
Min 2: 5 KB Swings (1/0.75-0.5) and 5 Box Jumps (20/short box)