Latest WOD

Double Unders, Pullups, and HSPUs for 9/22/2015

By September 21, 20152 Comments

We are 2 or so weeks into our 3 month goals.  How are you progressing?  I have seen a lot of progress in individuals who are practicing to achieve their goals on a regular basis.  Some who have double under goals are getting closer every day.  Those with muscle up goals are developing strength in pullups that seemed unattainable before.  We are also seeing more intensity during heavy lifting sessions.  Way to go everyone.  Keep up the hard work.

The Olympic Lifting accessory work for today is the same sequence we saw last week with cleans.  If you are not comfortable with squat snatches, catch in the power position and ride down the overhead squat.  If you are not comfortable with overhead squats, stick to power cleans for technique work.

CrossFit Alloy WOD for 9/22/2015:

Olympic Lifting Accessory Work:
5 Minutes to work up to Moderate Rate (not exceeding 70% of 1 rep Hang Squat Snatch):
1. High Hang Squat Snatch
2. Mid thigh Squat Snatch
3. Below the Knee Squat Snatch
Note:  This is technique work

MetCon:
6 Rounds for Time:
30 Double Unders
15 Pullups
5 Handstand Pushups (25/level)

Post Weights and Time to Comments

Join the discussion 2 Comments

  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    6 Rounds for Time:
    20 Double Unders
    10 Pullups
    5 Handstand Pushups (Raised Target)

    Brass:
    6 Rounds for Time:
    20 Double Unders or 60 Single Unders
    10 Pullups (Banded)
    5 Piked Handstand Pushups

    Bronze:
    5 Rounds for Time:
    50 Single Unders
    10 Ring Rows
    5 DB Shoulder Press (25/15)

  • JoeD says:

    Steel: 10:07 (with strict pull-ups)