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Snatches and Double Unders for 9/15/2015

By September 14, 2015No Comments

The next local CrossFit Competition is on Sunday, September 27th.  This will be another partner competition at CrossFit Iron City.  We have two partnerships competing.  Mark your calendars.

October 3rd is the Industrial Athletics kickball game.  We will be forming teams from those who sign up.  The games will start at 10:00am and run until we have a winner.  We will be designating an area in the North Side Park (by the Aviary) as we get closer.  Plan to bring food, drinks, friends, and family.  All are welcome.

Is your 3 month skill to get better at Double Unders?  Today’s WOD will help you develop that skill as we slowly increase the number each round.  What about snatch form?  Today’s WOD is performed at a lighter weight with a lot of reps, perfect for form development.

CrossFit Alloy WOD for 9/15/2015:

Strength:
Back Squats
1, 1, 1, 1, 1, 1, 1

MetCon:
AMRAP 12 Min:
10 Snatches (75/55)
30 Double Unders
12 Snatches
30 Double Unders
14 Snatches
30 Double Unders
. . . Increase by 2 reps each round

Cashout/Mobility:
Lying Groin Stretch with Plates
Foam Roll Calves