Today’s WOD is similar to one we did on December 2nd. It is an EMOM, so we are looking at volume. The movements alternate each minute. Compared to 2 week ago, the Deadlifts are lighter and higher volume. So, we are working a little more on the endurance of the muscle. Then, during the even minutes, we are packing in KB Swings and Box Jumps. 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)