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CrossFit Alloy WOD for 9/25/2014

By September 24, 20146 Comments

This Saturday will be the next outing for Industrial Athletics.  We try to do a community activity once a month to help us grow friendships outside of the gym.  This Saturday, we will be going to James Street Gastropub.  We have been there before and they are very accommodating to our larger groups.  They need a headcount before we get there, so please sign up on the main table.

CrossFit Alloy WOD for 9/25/2014:

Skill:
Rowing:
3x ME 500 m row (rest 1:1 or pair up with someone and rest while they row)

MetCon:
As Many Rounds as Possible in 3 Min:
3 Power Snatches (115/75) (60%)
6 Jump Over Boxes (24/20)
Rest 1 Min
As Many Rounds as Possible in 3 Min:
2 Power Snatches (135/95)(70%)
6 Jump Over Boxes
Rest 1 Min
As Many Rounds as Possible in 3 Min:
1 Power Snatch (155/105)(80%)
6 Jump Over Boxes

Post Total Rounds to Comments

 

Join the discussion 6 Comments

  • Crimlaw says:

    Scaling:

    Platinum Plus: Snatch weight based on % of 1 rep max power snatch

    Platinum: As written above

    Steel:
    As Many Rounds as Possible in 3 Min:
    3 Power Snatches (95/65)
    6 Jump Over Boxes (24/20)
    Rest 1 Min
    As Many Rounds as Possible in 3 Min:
    2 Power Snatches (115/75)
    6 Jump Over Boxes
    Rest 1 Min
    As Many Rounds as Possible in 3 Min:
    1 Power Snatch (135/95)
    6 Jump Over Boxes

    Brass:
    As Many Rounds as Possible in 3 Min:
    3 Power Snatches (75/55)
    6 Jump Over Boxes (24/20)
    Rest 1 Min
    As Many Rounds as Possible in 3 Min:
    2 Power Snatches (95/65)
    6 Jump Over Boxes
    Rest 1 Min
    As Many Rounds as Possible in 3 Min:
    1 Power Snatch (115/75)
    6 Jump Over Boxes

    Bronze:
    As Many Rounds as Possible in 3 Min:
    3 Power Snatches (55/35)
    6 Jump Over Boxes (20/short box)
    Rest 1 Min
    As Many Rounds as Possible in 3 Min:
    2 Power Snatches (75/55)
    6 Jump Over Boxes
    Rest 1 Min
    As Many Rounds as Possible in 3 Min:
    1 Power Snatch (95/65)
    6 Jump Over Boxes

  • Crimlaw says:

    Scaling:

    Platinum Plus: Snatch weight based on % of 1 rep max power snatch

    Platinum: As written above

    Steel:
    As Many Rounds as Possible in 3 Min:
    3 Power Snatches (95/65)
    6 Jump Over Boxes (24/20)
    Rest 1 Min
    As Many Rounds as Possible in 3 Min:
    2 Power Snatches (115/75)
    6 Jump Over Boxes
    Rest 1 Min
    As Many Rounds as Possible in 3 Min:
    1 Power Snatch (135/95)
    6 Jump Over Boxes

    Brass:
    As Many Rounds as Possible in 3 Min:
    3 Power Snatches (75/55)
    6 Jump Over Boxes (24/20)
    Rest 1 Min
    As Many Rounds as Possible in 3 Min:
    2 Power Snatches (95/65)
    6 Jump Over Boxes
    Rest 1 Min
    As Many Rounds as Possible in 3 Min:
    1 Power Snatch (115/75)
    6 Jump Over Boxes

    Bronze:
    As Many Rounds as Possible in 3 Min:
    3 Power Snatches (55/35)
    6 Jump Over Boxes (20/short box)
    Rest 1 Min
    As Many Rounds as Possible in 3 Min:
    2 Power Snatches (75/55)
    6 Jump Over Boxes
    Rest 1 Min
    As Many Rounds as Possible in 3 Min:
    1 Power Snatch (95/65)
    6 Jump Over Boxes

  • JoeD says:

    Brass: Basically, completed 4+ rounds each time. For round 3, I tried to increase to 115 lbs., but failed. So, I continued the WOD at the 95 lbs. weight.

    Skill (Rowing): If there is one thing that can be said about me is consistency! Check out these row times:

    Round 1: 1:44.9; Round 2: 1:44.3 (Best Round); Round 3: 1:44.7

  • JoeD says:

    Brass: Basically, completed 4+ rounds each time. For round 3, I tried to increase to 115 lbs., but failed. So, I continued the WOD at the 95 lbs. weight.

    Skill (Rowing): If there is one thing that can be said about me is consistency! Check out these row times:

    Round 1: 1:44.9; Round 2: 1:44.3 (Best Round); Round 3: 1:44.7

  • Rafa says:

    Rowing – 1:38, 1:44, 1:49
    RX – 4+4, 4+1, 3 (missed the snatch twice at 155)

  • Rafa says:

    Rowing – 1:38, 1:44, 1:49
    RX – 4+4, 4+1, 3 (missed the snatch twice at 155)