CrossFit Open WOD 16.3 is announced tonight at 8pm. Â Make sure you are tuning into the Games.CrossFit.Com website to watch the live announcement and two big CrossFit names go head to head. Â We will still be programming the Open WOD tomorrow. Â Don’t forget that we are converting Saturday morning into an Open Gym from 9am to noon to give you more chances to come perform the Open WOD.
Today, we throw in a variation of box jumps. Â Usually, box jumps have you take off and land on the same side of the box. Â In recent years, CrossFit has added a variation of box jumps to competition. Â Jump Over Boxes require the athlete the jump one the box and jump off the other side.
CrossFit Alloy WOD for 3/10/2016:
Core:
100 Situps for Time
MetCon:
3 Rounds for Time:
10 Jump Over Boxes (24/20)
15 Shoulder to Overhead (135/95)
10 Snatches (135/95)
Mobility:
Banded stretches:
Bully Stretch
Elbow Stretch
Wrist Stretch
Post Both Times to Comments
Scaling:
Platinum: As written above.
Steel:
3 Rounds for Time:
10 Jump Over Boxes (24/20)
15 Shoulder to Overhead (115/75)
10 Snatches (115/75)
Brass:
3 Rounds for Time:
10 Jump Over Boxes (24/20)
15 Shoulder to Overhead (95/65)
10 Snatches (95/65)
Bronze:
3 Rounds for Time:
7 Jump Over Boxes (20/short box)
12 Shoulder to Overhead (75/55)
7 Snatches (75/55)