Latest WOD

Kelly for 7/13/2016

This Saturday will be our next Continuing Fitness Education (“CFE”).  This month, we will be practicing our snatches.  The CFE will focus on the second pull of the snatch.  That is where the bar travels above the knee and connects with the hip.  Such a small area of movement, but so much can go wrong that will cause us to miss the lift.  After about 30 minutes of snatch practice, we will take our second attempt at increasing our 1 rep max weight snatch to see if we are closer to meeting the July goal.

Today’s WOD is “Kelly.”  This CrossFit Lady WOD is a brutal one.  It was chosen this month because, while we have been open for 3 years, and some of us have been doing CrossFit for upwards of 6 years, we have never done Kelly.

CrossFit Alloy WOD for 7/13/2016:

Gymnastics:
EMOM 5 Min:
Jumping Bar Muscle Up Transitions
5, 5, 5, 5, 5
Scale to CTB Pullups, Banded CTB Pullups, Regular Pullups, Banded Pullups, or Ring Rows

MetCon:
“Kelly”
5 Rounds for Time:
Run 400M
30 BJ (24/20)
30 Wall Balls (20/14)(10/9)

Post Time to Comments

7:30pm – Olympic Lifting with Greene Barbell Club

Join the discussion 3 Comments

  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    5 Rounds for Time:
    Run 400M
    20 BJ (24/20)
    20 Wall Balls (20/14)(10/9)

    Brass:
    5 Rounds for Time:
    Building Run
    20 BJ (24/20)
    20 Wall Balls (20/14)(10/8)

    Bronze:
    5 Rounds for Time:
    Parking Lot Sprints
    15 BJ (20/short box)
    15 Wall Balls (14/10)(9/8)

  • joed says:

    Tough one this morning! Great job to all those who did Rx!

    Steel: 21:52

    Liked the post-WOD bar muscle up progressions EMOM.