It is the first day of September’s CrossFit Fundamentals Program. If you see a new, or returning face, be sure to say hello.
The MetCon for today is a slight take off of the CrossFit named WOD Jacky. We simply added weight, made the pullups chest to bar, and put the thrusters last. Those who have done Jacky cannot approach this WOD the same way. This will not be as much of an all out sprint. This WOD is designed more to tax your upper body and shoulders with hard Pullups and then put you under a light load where you will have to coordinate with your legs really drive that bar over your head. All of this after the 1000m Row wears you out.
CrossFit Alloy WOD for 9/7/2016:
Strength:
Front Squats
15 Min to find 1 Rep Max
MetCon:
For Time:
Row 1000m
50 Chest to Bar Pullups
30 Thrusters (95/65)
Post Weight and Time to Comments
7:30pm – Olympic Lifting with Greene Barbell Club
Scaling:
Platinum: As written above.
Steel:
For Time:
Row 1000m
50 Pullups
30 Thrusters (75/55)
Brass:
For Time:
Row 1000m
50 Pullups (banded)
30 Thrusters (75/55)
Bronze:
For Time:
Row 750m
50 Ring Rows
30 Thrusters (55/35)