We started Hollow Holds last week as our core work. Â We are going to reduce the time this week, but increase the number of rounds.
We are in the middle of the Snatch Challenge for July. Â This month, we are challenging our members to add 5 lbs to their snatches. Â That could be any form of snatches: Â Hang Power, Hang Squat, Full Power, Full Squat, Split, etc. Â This Saturday will be the next Continuing Fitness Education (“CFE”) dedicated to snatch practice. Â We will also use that time to find our second attempt 1 rep max for the month.
CrossFit Alloy WOD for 7/11/2016:
Core:
6x Hollow Holds for 30 Sec
Rest 30 Sec
MetCon:
For Time:
40 TTB
40 Pushups
40 Squats
30 TTB
30 Pushups
30 Squats
20 TTB
20 Pushups
20 Squats
10 TTB
10 Pushups
10 Squats
Post Time to Comments
Scaling:
Platinum: As written above.
Steel:
30, 20, 10, 5
TTB
Pushups
Squats
Brass:
30, 20, 10, 5
Hanging Leg Raises
Pushups (Box)
Squats
Bronze:
30, 20, 10, 5
Lying Leg Raises
Pushups (Box)
Squats
Steel: 7:45 with all strict TTB