CrossFit is about preparing you for the unknown and unknowable. Â Unless you are preparing to be a competitor in CrossFit, you should be approaching WODs in an effort to be exposed to as many elements and combinations as possible. Â If there are no surprises, then you really are prepared for everything. Â Sometimes, the WODs we post may seem very similar. Â That is intentional so that we may test how your body reacts to different stimuli. Â For example, last week, we did a WOD that was cleans and box jumps. Â Today, we are combining variations of cleans with toes to bar. Â Is this one harder for you? Â Does it expose a glaring weakness?
CrossFit Alloy WOD for 12/20/2016:
Gymnastics Skill Work:
Double Under Practice:
For Time:
50, 40, 30, 20, 10
Rest as needed between Rounds
MetCon:
For Time:
50 Toes to Bar
30 Cleans (115/75)
30 TTB
20 Hang Power Cleans
10 TTB
10 Clean and Jerks
Scaling:
Platinum: As written above.
Steel:
For Time:
40 Toes to Bar
25 Cleans (95/65)
20 TTB
15 Hang Power Cleans
10 TTB
10 Clean and Jerks
Brass:
For Time:
40 Hanging Leg Raises
25 Hang Power Cleans (75/55)
20 Hanging Leg Raises
15 Hang Power Cleans
10 Hanging Leg Raises
10 Hang Power Clean and Jerks
Bronze:
For Time:
30 Lying Leg Raises
20 Hang Power Cleans (75/55)
20 Lying Leg Raises
15 Hang Power Cleans
10 Lying Leg Raises
10 Hang Power Clean and Jerks