CrossFit is about preparing you for the unknown and unknowable. 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. If there are no surprises, then you really are prepared for everything. Sometimes, the WODs we post may seem very similar. That is intentional so that we may test how your body reacts to different stimuli. For example, last week, we did a WOD that was cleans and box jumps. Today, we are combining variations of cleans with toes to bar. Is this one harder for you? 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