Tomorrow is the WOD for our Athlete of the Month. Â If the weather is above 40 degrees, expect to go running. Â So, dress accordingly.
Today’s Oly Accessory Work is something we don’t see very often, Snatch Balance. Â This is a skill lift designed to help us drop below a barbell to achieve a good squat snatch. Â We are doing sets of 3, but that doesn’t mean it has to be heavy weight. Â Heavy skill work will go a long way in improving your snatch.
CrossFit Alloy WOD for 2/21/2017:
Olympic Lifting Accessory Work:
12 Min to Work on:
Snatch Balance
3, 3, 3, 3, 3
MetCon:
AMRAP 6 Min:
8 KTEs
12 Squats
Rest 3 Min:
2 Min Row for Cals
Scaling:
Platinum: As written above.
Steel:
AMRAP 6 Min:
6 KTEs
10 Squats
Rest 3 Min:
2 Min Row for Cals
Brass:
AMRAP 6 Min:
6 Hanging Leg Raises
10 Squats
Rest 3 Min:
2 Min Row for Cals
Bronze:
AMRAP 6 Min:
8 Sit Ups
10 Squats
Rest 3 Min:
2 Min Row for Cals