We started Hollow Holds last week as our core work. 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. This month, we are challenging our members to add 5 lbs to their snatches. That could be any form of snatches: Hang Power, Hang Squat, Full Power, Full Squat, Split, etc. This Saturday will be the next Continuing Fitness Education (“CFE”) dedicated to snatch practice. 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