March 7th marks another Coach’s birthday: Mel. She is turning 25 today. In 2016, we won’t just honor the owner with birthday burpees every class, we will give that same pleasure to all IA coaches. So, expect 25 burpees during your warm up.
After the burpee fun, we will launch into some split jerks practice. The split jerk allows us to drive the maximum amount of weight over our head. However, it is also a very technical movement and requires some practice and getting comfortable with the bar overhead while your legs are split apart.
CrossFit Alloy WOD for 3/7/2015:
Olympic Lifting Accessory Work:
EMOM for 8 Min:
3 Split Jerk
*moderate weight picked by athlete
MetCon:
3 Rounds for Reps:
1 Min Ring Dips
1 Min Toes to Bar
1 Min Squats
1 Min Rest
Post Reps to Comments
Scaling:
Platinum: As written above.
Steel:
3 Rounds for Reps:
1 Min Ring Dips (red band)
1 Min Hagning Leg Raises
1 Min Squats
1 Min Rest
Brass:
3 Rounds for Reps:
1 Min HR Push-ups (knees)
1 Min Hanging Leg Raises
1 Min Squats
1 Min Rest
Bronze:
3 Rounds for Reps:
1 Min Push-ups (knees)
1 Min Lying Leg Raises
1 Min Squats
1 Min Rest