As we approach the weekend, there will be a change to this Saturday’s schedule. Â There will be no Yoga this Saturday at 8am. Â Stefanie will be out of town.
We are starting today with some speed work for our Push Jerk/Push Press. Â Short intervals like this are designed to increase your speed and endurance. Â You have a very limited time to work, so you need to work quickly. Â You want to pick a weight that will allow you to keep moving the entire 30 seconds. Â This isn’t mean to be heavy. Â It is meant to be fast. Â However, don’t forget your mechanics. Â 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
Post Rounds to Comments
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