Don’t forget that we will be adding Open Gym to Saturday from 9am to noon. This will be treated like a regular Open Gym and people are welcome to come do the Open WOD at that time if they cannot make it on Friday or Sunday.
The most practiced skill at Industrial Athletics is double unders. Without even looking, we bet at least 4 people have double unders in their 3 months goals. The best way to achieve double unders is with a little skill work and practice, practice, practice.
CrossFit Alloy WOD for 3/9/2016:
Gymnastics Skill Work:
Double Under Practice:
3x
30 Single Leg Hops (each Leg)
30 Single Unders
then . . .
8x
30 Sec of Double Under Practice
10 Sec Rest
MetCon:
AMRAP 7 Min:
5 Deadlifts (315/215)
7 Bar Facing Burpees
Rest 3 Min
AMRAP 5 Min
Burpee Pullups
Post Reps for Each AMRAP to Comments
7:30pm – Olympic Liftging with Greene Barbell Club
Scaling:
Platinum: As written above.
Steel:
AMRAP 7 Min:
5 Deadlifts (275-255/185-175)
7 Bar Facing Burpees
Rest 3 Min
AMRAP 5 Min
Burpee Pullups
Brass:
AMRAP 7 Min:
5 Deadlifts (225-185/155-125)
5 Bar Facing Burpees
Rest 3 Min
AMRAP 5 Min
Burpee Jumping Pullups
Bronze:
AMRAP 7 Min:
5 Deadlifts (155-135/105-95)
5 Burpees
Rest 3 Min
AMRAP 5 Min
Burpee Jumping Pullups