There will be some schedule changes this week. Â This will primarily affect the 9am and noon classes. Â Make sure you are staying tuned to the website and social media for the updates. Â We know now that 9am on Tuesday will move to 8am. Â No noon on Tuesday. Â No 9am on Thursday.
Today’s WOD is about working volume with two skillful movements. Â Over the course of the workout, you will do 70 Strict Pullups and 84 Pistols. Â Looked at individually, that is a lot of reps for each of those movements. Â However, spread out over 14 minutes, it becomes manageable.
CrossFit Alloy WOD for 8/22/2016:
Olympic Lifting Accessory Work:
Learn or Review of Split Jerk Technique
(*wink* we may see this later this week)
MetCon:
EMOM 14 Min:
Min 1: 10 Strict Pullups
Min 2: 12 Pistols
Scaling:
Platinum: As written above.
Steel:
EMOM 14 Min:
Min 1: 10 Kipping Pullups
Min 2: 8 Pistols
Brass:
EMOM 14 Min:
Min 1: 10 Pullups (Banded)
Min 2: 8 Pistol Progressions
Bronze:
EMOM 14 Min:
Min 1: 10 Ring Rows
Min 2: 8 Pistol Progressions
Platinum: all sets of pull-ups and “pistols” done unbroken for all rounds.