Latest WOD

Split Jerk for 12/16/2015

We haven’t tested our split jerk for a while.  The most power and fastest way to move a bar from your shoulders to overheard, the split jerk is also the most technical.  The coach will review this movement with you before cutting you loose to look for your max.  If you are not comfortable with the split, you may push/power jerk.

CrossFit Alloy WOD for 12/16/2015:

Olympic Lifting Accessory Work:
Split Jerks
1, 1, 1, 1, 1, 1, 1

MetCon:
Row as Many Meters as Possible in 5 Minutes
Rest 2 Min
AMRAP 8 Min:
10 Shoulder to Overhead (115/75)
15 Situps
30 Double Unders

Post Weight, Meters, and Rounds to Comments

7:30pm – Olympic Lifting with Greene Barbell Club

Join the discussion One Comment

  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    Row as Many Meters as Possible in 5 Minutes:
    Rest 2 Minutes
    AMRAP 8 Min:
    10 STO (95/65)
    10 Situps
    20 Double Unders

    Brass:
    Row as Many Meters as Possible in 5 Minutes:
    Rest 2 Minutes
    AMRAP 8 Min:
    10 STO (75/55)
    10 Situps
    20 Double Unders or 60 Single Unders

    Bronze:
    Row as Many Meters as Possible in 5 Minutes:
    Rest 2 Minutes
    AMRAP 8 Min:
    10 STO (55/35)
    10 Situps
    40 Single Unders