Latest WOD

Push Jerk Speed Work for 7/28/2016

As we approach the weekend, there will be a change to this Saturday’s schedule.  There will be no Yoga this Saturday at 8am.  Stefanie will be out of town.

We are starting today with some speed work for our Push Jerk/Push Press.  Short intervals like this are designed to increase your speed and endurance.  You have a very limited time to work, so you need to work quickly.  You want to pick a weight that will allow you to keep moving the entire 30 seconds.  This isn’t mean to be heavy.  It is meant to be fast.  However, don’t forget your mechanics.  Just because we add speed doesn’t mean your form can suffer.

CrossFit Alloy WOD for 7/28/2016:

Olympic Lifitng Accessory Work:
6x
30 Sec Push Jerks (95/65)
30 Sec Rest

MetCon:
AMRAP 15 Min:
10 Pistols
10 CTB Pullups
40 Double Unders

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  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    AMRAP 15 Min:
    7 Pistols
    7 CTB Pullups
    30 Double Unders

    Brass:
    AMRAP 15 Min:
    7 Curtesy Pistols
    7 Pullups (may be banded)
    30 Double Unders or 90 Single Unders

    Bronze:
    AMRAP 15 Min:
    10 Walking Lunges (each leg)
    7 Ring Rows
    75 Single Unders