Don’t forget, next Thursday is Thanksgiving. We will have one WOD at 10am. This will be a team/partner/group WOD. Everyone is welcome. If you are going to attend, please sign up on the whiteboard in the main office.
We have a benchmark WOD for today. Elizabeth is a classic CrossFit WOD combining Cleans and Ring Dips. While there is some disagreement about the type of Cleans required in Elizabeth, we permit power cleans. Unless otherwise designated in the scaling, the Cleans do have to be pulled from the floor. Make sure you use your hips. If you pull early on your Cleans, you will wear out your arms and the Ring Dips are going to become a big struggle.
CrossFit Alloy WOD for 11/17/2016:
Strength:
E2MOM 10 Min:
Back Squats
3, 3, 3, 3, 3 (85%)
MetCon:
“Elizabeth”
For Time:
21, 15, 9
Cleans (135/95)
Ring Dips
Post Time to Comments
Scaling:
Platinum: As written above.
Steel:
For Time:
21, 15, 9
Cleans (115/75)
Ring Push Ups
Brass:
For Time:
15, 12, 9
HP Cleans (115/75)
HR Pushups (may use box)
Bronze:
For Time:
15, 12, 9
Cleans (95-65/65-35)
Pushups (may use box)