It is the first day of September’s CrossFit Fundamentals Program. Â 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. Â We simply added weight, made the pullups chest to bar, and put the thrusters last. Â Those who have done Jacky cannot approach this WOD the same way. Â This will not be as much of an all out sprint. Â 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. Â 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)