Latest WOD

Toes to Bar, Burpees, etc. for 10/6/2015

By October 5, 20152 Comments

Continuing with our strength program, we are back to front squats today.  The development of the front squat is necessary to perfect the squat clean, which is the most powerful way to pull a barbell from the ground and catch it in the high rack position.  Developing strength in the front squat is the best possible way to increase your squat clean weight.  Remember to keep your elbows high and let that bar sit on your shoulders.

CrossFit Alloy WOD for 10/6/2015:

Strength:
Front Squat
3, 3, 3, 3, 3

MetCon:
10 Rounds for Time:
5 Toes to Bar
5 Burpees
5 Box Jumps (24/20)

Post Weight and Time to Comments

Join the discussion 2 Comments

  • Avatar Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    7 Rounds for Time:
    5 Toes to Bar
    5 Burpees
    5 Box Jumps (24/20)

    Brass:
    7 Rounds for Time:
    5 Hanging Leg Raises
    5 Burpees
    5 Box Jumps (24/20)

    Bronze:
    7 Rounds for Time:
    5 Sit ups
    5 Burpees
    5 Box Jumps (20/Short Box)

  • Avatar JoeD says:

    Platinum: 8:17 with strict TTB

    Front squat: 185 lbs. for 3 reps