Don’t forget, we will be closed this weekend while Matt and Jen receive their CrossFit Gymnastics Certification. We hope everyone is ready for some new gymnastics accessory work, tips, and tricks to improve your body awareness, movement in space, and ability to move your bodyweight.
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Today is our second strength movement for this week. It is not, however, the second movement for this month. With the summer in full swing, and people in and out on vacations, we are taking a break from our strict lifting schedule. As such, we will be throwing in some random heavy movements to “change it up a little.” We will still see back squats next week, but this is it for weighted pullups. If you are unable to do an unassisted pullups, you will work on a harder band. Unable to do banded pullups? That is ok, we can make ring rows harder or you can work on jumping negatives.
CrossFit Alloy WOD for 7/8/2016:
Stregnth:
Weighted Pullups
1, 1, 1, 1, 1, 1, 1
MetCon:
5 Rounds for Time:
20 Wall Balls (20/14)(10/9)
10 Shoulder to Overhead (135/95)
5 Squat Snatches (135/95)
Post Weight and Rouns to Comments
6:30pm: Olympic Lifting is Cancelled
Scaling:
Platinum: As written above.
Steel:
5 Rounds for Time:
15 Wall Balls (20/14)(10/9)
10 Shoulder to Overhead (115-95/75-65)
5 Squat Snatches (115-95/75-65)
Brass:
5 Rounds for Time:
15 Wall Balls (20/14)(10/8)
10 Shoulder to Overhead (75/55)
5 Hang Squat Snatches (75/55)
Bronze:
5 Rounds for Time:
10 Wall Balls (14/10)(9/8)
10 Shoulder to Overhead (55/35)
5 Hang Power Snatches (55/35)
Weight pull-ups: 100 lbs. (This was done with an over-hand grip, not an under-hand grip which is a chin-up)
Brass: 15:20 Tough work-out on the shoulders!