Are you participating in this month’s Double Under Challenge? Make sure you check the flyers in the gym. You have 1 of 3 goals to set. The CFE on double unders is this Saturday at 11am. We will be working on the ability to separate your upper body and lower body movement as well as timing.
We have seen the type of AMRAP recently and for a reason. One critism of AMRAPs is the people slack off in the beginning knowing they have time to work. If we program a WOD For Time, then every scrambles because every second counts. However, if we program a 10 min AMRAP, everyone is more inclined to pace at the beginning. As such, we simply reduced the time of the AMRAP. You can’t pace in 5 minutes.
CrossFit Alloy WOD for 9/8/2016:
Olympic Lifting Accessory Work:
EMOM 10 Min:
1 Power Clean (80%)
1 Front Squats
1 Jerk
MetCon:
AMRAP 5 Min:
20 Double Unders
10 Ring Dips
Rest 2 Min
AMRAP 5 Min:
20 Double Unders
10 Knees to Elbows
Post Rounds to Comments
Scaling:
Platinum: As written above.
Steel:
AMRAP 5 Min:
15 Double Unders
7 Ring Dips
Rest 2 Min
AMRAP 5 Min:
15 Double Unders
7 Knees to Elbows
Brass:
AMRAP 5 Min:
15 Double Unders or 45 Single Unders
7 Hand Release Push-ups
Rest 2 Min
AMRAP 5 Min:
15 Double Unders or 45 Single Unders
7 Hanging Leg Raises
Bronze:
AMRAP 5 Min:
30 Single Unders
7 Push-ups
Rest 2 Min
AMRAP 5 Min:
30 Single Unders
7 Sit Ups