We end the weekdays with double under skill work and a snatch EMOM. Â Double Unders are the number 1 most practiced skill at Industrial Athletics. Â A movements which requires the skill to jump rope and the coordination to move the rope faster than you are jumping. Â Some athletes pick up on double unders quickly. Â Others struggle for a year. Â One of the first steps is to develop rope control and body awareness. Â The next step is practice, practice, practice. Â Don’t get too anxious. Â This movements also happens to be one of the most frustrating.
CrossFit Alloy WOD for 1/15/2016:
Double Under Skill Work:
50 Single Unders
25 Right Leg Jumps
25 Left Leg Jumps
Then . . .
Tabata Jump Rope
(Work on something hard, i.e. triple unders, double unders, faster single unders)
MetCon:
EMOM 10 Min:
1 Squat Snatch (155/105)
1 HS Snatch
1 Overhead Squat
6:30pm – Olympic Lifting with Greene Barbell Club
Scaling:
Platinum: As written above.
Steel:
EMOM 10 Min:
1 Squat Snatch (135-115/95-75)
1 HS Snatch
1 Overhead Squat
Brass:
EMOM 10 Min:
1 Squat Snatch (95/65)
1 HS Snatch
1 Overhead Squat
Bronze:
EMOM 10 Min:
1 Squat Snatch (75-55/55-35)
1 HS Snatch
1 Overhead Squat