For the WOD today, the goal is the move “heavy” weight overhead during a metcon. You must pull the weight from the ground. Using the skill work from Tuesday, you may squat snatch the first rep.
CrossFit Alloy WOD for 6/17/2014:
Skill:
3 Rounds:
3 Strict Handstand Pushups
10 Knees to Elbows
MetCon:
5 Rounds for Time:
3 Overhead Squats (135/95)
1 Sprint to Parking Garage
Post Time To Comments
Scaling:
Platinum: As written above.
Steel:
5 Rounds for Time:
3 Overhead Squats (115/75)
1 Sprint to Parking Garage
Brass:
5 Rounds for Time:
3 Overhead Squats (95-75/65-55)
1 Sprint to Parking Garage
Bronze:
5 Rounds for Time:
3 Overhead Squats (55-45/45-35)
1 Stair Climb
Scaling:
Platinum: As written above.
Steel:
5 Rounds for Time:
3 Overhead Squats (115/75)
1 Sprint to Parking Garage
Brass:
5 Rounds for Time:
3 Overhead Squats (95-75/65-55)
1 Sprint to Parking Garage
Bronze:
5 Rounds for Time:
3 Overhead Squats (55-45/45-35)
1 Stair Climb