It is the first official week day for CrossFit in 2016. Let’s hit the ground running. Gymnastics started at Open Gym yesterday with some wonderful instruction from our friend Mark Freeman. January 23rd will be a self defense seminar, make sure you sign up. Cooking school is coming up in February (watch for a signup sheet soon), and the 2016 CrossFit Open will be here at the end of February.
Today’s WOD is a main site WOD from a while back. Based entirely on snatches, this WOD will help us test the Oly Accessory work we have been doing over the last few months. You may use any style of snatch you want.
CrossFit Alloy WOD for 1/4/2016:
Gymnastics Skill:
Alternating Tabata:
1. Chest to Bar Pullups
2. Ring Dips
MetCon:
For Time:
3 Snatches (75% 1 rep Power Snatch)
Rest 1 Min
5 Snatches
Rest 2 Min
7 Snatches
Rest 3 Min
5 Snatches
Rest 2 Min
3 Snatches
*May use any version of snatches
Mobility:
Foam Roll:
Upper Back
Low Back
Glutes
Post Time to Comments
Scaling:
Platinum: As written above.
Steel:
For Time:
3 Snatches (65% 1 rep Power Snatch)
Rest 1 Min
5 Snatches
Rest 2 Min
7 Snatches
Rest 3 Min
5 Snatches
Rest 2 Min
3 Snatches
*May use any version of snatches
Scaling:
Platinum: As written above.
Steel:
For Time:
3 Snatches (65% 1 rep Power Snatch)
Rest 1 Min
5 Snatches
Rest 2 Min
7 Snatches
Rest 3 Min
5 Snatches
Rest 2 Min
3 Snatches
*May use any version of snatches