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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
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)
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)
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).
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).