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CrossFit Alloy WOD For 5/1/2014

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The CrossFit Alloy WOD for 5/1/2014:

Strength:
Hang Power Snatches
1, 1, 1, 1, 1

MetCon:
3 Round for Time:
30 Double Unders
25 Ring Dips
20 Box Jumps (24/20)

These are box jumps.  Not jump over boxes like you did yesterday.

Post Time to Comments

Join the discussion 6 Comments

  • Crimlaw says:

    Scaling:

    Platinum: As written above. Ring dips must be unassisted.

    Steel:
    3 Round for Time:
    20 Double Unders
    15 Ring Dips (may be assisted with Red Band)
    10 Box Jumps (24/20)

    Brass:
    3 Round for Time:
    20 Double Unders or 60 Single Under
    15 Ring Dips (may be assisted with red or blue band)
    10 Box Jumps (24/20)

    Bronze:
    3 Round for Time:
    20 Double Unders or 60 Single Unders
    15 Hand Release Pushups or Pushups on a Box
    10 Box Jumps (20/short box)

  • Crimlaw says:

    Scaling:

    Platinum: As written above. Ring dips must be unassisted.

    Steel:
    3 Round for Time:
    20 Double Unders
    15 Ring Dips (may be assisted with Red Band)
    10 Box Jumps (24/20)

    Brass:
    3 Round for Time:
    20 Double Unders or 60 Single Under
    15 Ring Dips (may be assisted with red or blue band)
    10 Box Jumps (24/20)

    Bronze:
    3 Round for Time:
    20 Double Unders or 60 Single Unders
    15 Hand Release Pushups or Pushups on a Box
    10 Box Jumps (20/short box)

  • JoeD says:

    Hang Power Snatch: 90 lbs.

    Brass: I don’t recall my time but Jim and I finisged at the exact same time. If I learn my time, I will post it. Did 60 single unders, 15 ring dips unassisted and 10 box jumps for all 3 rounds.

  • JoeD says:

    Hang Power Snatch: 90 lbs.

    Brass: I don’t recall my time but Jim and I finisged at the exact same time. If I learn my time, I will post it. Did 60 single unders, 15 ring dips unassisted and 10 box jumps for all 3 rounds.

  • JoeD says:

    Determined my time. Brass: 5:25

  • JoeD says:

    Determined my time. Brass: 5:25