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Toes to Bar Strength for 12/10/2015

This week ends our dedicated Toes to Bar work.  The gymnastics work for the last two weeks have been various exercises that you can use to help get your toes up to the bar.  Two weeks ago, we started with drills designed to help you stay tight throughout the movement.  Last week, we did lying leg lifts to mimic the core strength needed to lift your legs.  Today, we will do hanging drills.

CrossFit Alloy WOD for 12/10/2015:

Gymnastics Skill:
2×10 Hanging Leg Raises
2×10 Around the World (5 to each side)

MetCon:
For Time:
50 Burpees
30 Deadlifts (185/125)
50 Walking Lunges (unweighted)
30 Deadlifts
50 Pushups

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  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    For Time:
    50 Burpees
    30 Deadlifts (155-135/105-95)
    50 Walking Lunges
    30 Deadlifts
    50 Pushups

    Brass:
    For Time:
    40 Burpees
    20 Deadlifts (115/75)
    40 Walking Lunges
    20 Deadlifts
    40 Pushups (may be from knees)

    Bronze:
    For Time:
    35 Burpees
    15 Deadlifts (95/65)
    35 Walking Lunges
    15 Deadlifts
    35 Pushups