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CrossFit Alloy WOD for 5/8/2014

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CrossFit Alloy WOD for 5/8/2014:

Skill:

3 Rounds
4 Knee Jumps (if to easy, wear a vest or jump onto a plate)
5 Hand Release Pushups

MetCon:
“Amanda”
For Time:
9, 7, 5
Muscle Ups
Squat Snatch (135/95)

Post Time to Comments

Join the discussion 4 Comments

  • Crimlaw says:

    Scaling:

    Note: All Squat Snatches may be Power Snatches with Overhead Squats, except Platinum. Platinum must catch in the bottom of the snatch.

    Platinum: As written above. All MU’s must be on the rings.

    Steel:
    For Time:
    9, 7, 5
    Muscle Ups (may be on the Bar, but not assisted)
    Squat Snatch (115/75)

    Brass:
    For Time:
    9, 7, 5
    Chest to Bar Pullups (may be assisted)
    Squat Snatch (95/65)

    Bronze:
    9, 7, 5
    Chest to Bar Pullups (may be assisted)
    Squat Snatch (75-55/55-35)

  • Crimlaw says:

    Scaling:

    Note: All Squat Snatches may be Power Snatches with Overhead Squats, except Platinum. Platinum must catch in the bottom of the snatch.

    Platinum: As written above. All MU’s must be on the rings.

    Steel:
    For Time:
    9, 7, 5
    Muscle Ups (may be on the Bar, but not assisted)
    Squat Snatch (115/75)

    Brass:
    For Time:
    9, 7, 5
    Chest to Bar Pullups (may be assisted)
    Squat Snatch (95/65)

    Bronze:
    9, 7, 5
    Chest to Bar Pullups (may be assisted)
    Squat Snatch (75-55/55-35)

  • JoeD says:

    Platinum & Bronze Combo (both ends of the spectrum): 12:10 All strict muscle-ups on the rings (Platinum part) and squat snatch at 75 lbs (Bronze part).

  • JoeD says:

    Platinum & Bronze Combo (both ends of the spectrum): 12:10 All strict muscle-ups on the rings (Platinum part) and squat snatch at 75 lbs (Bronze part).