It is the first of March, 2016. This year just keeps flying by. Over the next 3 months, we will try to accomplish goals in CrossFit. These can be any goals from lifting certain weight, achieving a new skill, or simply showing up consistently. Pick 2 goals, write them down on a goals slip at the gym, and post them above the whiteboard so you can see it every day. Purpose driven training is the best way to improve.
Today, we will have some toes to bar work. We can work on kipping and other skills all we want, but if we don’t have the strength to get our legs up to the bar, then we will never achieve toes to bar. So, we will work on some core stregnth today.
CrossFit Alloy WOD for 3/1/2016:
Gymnastics Skill:
Tabata Leg Raises
MetCon:
For Time:
15 Push Jerks (Use clean weight from 2/12)
45 Pullups
12 Push Jerks
36 Pullups
9 Push Jerks
27 Pullups
Mobility:
Banded Shoulder Stretches on the Pullups Rig
Scaling:
Platinum: As written above.
Steel:
For Time:
15 Push Jerks (185-155/125-105)
30 Pullups
12 Push Jerks
24 Pullups
9 Push Jerks
18 Pullups
Brass:
For Time:
15 Push Jerks (135-115/95/75)
30 Pullups (banded)
12 Push Jerks
24 Pullups (banded)
9 Push Jerks
18 Pullups (banded)
Bronze:
For Time:
15 Push Jerks (95-75/65-55)
30 Ring Rows
12 Push Jerks
24 Ring Rows
9 Push Jerks
18 Ring Rows
Steel/Brass: 10:46; Push Jerks at 115 lbs. with strict pull-ups.
I liked this one.
Bronze – 75# (rx clean weight w/h/b 105#) – pull-ups. 12:13
*brass