For this Friday, we will be making up the strength movement that we skipped on Monday as part of the CrossFit Total. This month, on Mondays, we are doing Hang Power Snatches. One of the primary goals of doing hang power snatches is to develop proper form by maintaining straight arms during the “dip and drive” and until the hips come all the way open on the bar.
CrossFit Alloy WOD for 1/16/2015:
Strength:
Hang Power Snatches
5, 5, 5, 5, 5
MetCon:
Alternating EMOM for 14 Minutes:
Min 1: 5 Muscle Ups
Min 2: 12 Box Jumps (24/20)
On Minute 15: Perform Max Effort Burpees in 1 Minute
Post Weight and Burpees Reps to Comments
6:30pm – Olympic Lifting with Greene Barbell Club
Scaling:
Platinum: As written above.
Steel:
Alternating EMOM for 14 Minutes:
Min 1: 3 Muscle Ups
Min 2: 12 Box Jumps (24/20)
On Minute 15: Perform Max Effort Burpees in 1 Minute
Brass:
Alternating EMOM for 14 Minutes:
Min 1: 10 CTB Pullups/10 Hand Release Pushups (may be assisted and from knees)
Min 2: 12 Box Jumps (24/20)
On Minute 15: Perform Max Effort Burpees in 1 Minute
Bronze:
Alternating EMOM for 14 Minutes:
Min 1: 7 Pullups/7 Pushups (may be assisted and from knees)
Min 2: 9 Box Jumps (20/short box)
On Minute 15: Perform Max Effort Burpees in 1 Minute
Scaling:
Platinum: As written above.
Steel:
Alternating EMOM for 14 Minutes:
Min 1: 3 Muscle Ups
Min 2: 12 Box Jumps (24/20)
On Minute 15: Perform Max Effort Burpees in 1 Minute
Brass:
Alternating EMOM for 14 Minutes:
Min 1: 10 CTB Pullups/10 Hand Release Pushups (may be assisted and from knees)
Min 2: 12 Box Jumps (24/20)
On Minute 15: Perform Max Effort Burpees in 1 Minute
Bronze:
Alternating EMOM for 14 Minutes:
Min 1: 7 Pullups/7 Pushups (may be assisted and from knees)
Min 2: 9 Box Jumps (20/short box)
On Minute 15: Perform Max Effort Burpees in 1 Minute