This Saturday will be our next Continuing Fitness Education (“CFE”). Â This month, we will be practicing our snatches. Â The CFE will focus on the second pull of the snatch. Â That is where the bar travels above the knee and connects with the hip. Â Such a small area of movement, but so much can go wrong that will cause us to miss the lift. Â 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.” Â This CrossFit Lady WOD is a brutal one. Â 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
GOODBYE, LEGS.
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)
Tough one this morning! Great job to all those who did Rx!
Steel: 21:52
Liked the post-WOD bar muscle up progressions EMOM.