As we move toward the weekend, we look back to this year’s Reebok CrossFit Games Open. The last WOD this year was a BRUTAL combination of rowing and thrusters. The combination of a full body row and a full body barbell movement with very little rest kept the pressure on for 27, 21, 15, and 9 reps. Today, we want to test another full body barbell movement with a slightly different approach to the reps. Instead of designating the number of reps to be done for time, we are going to combine rowing and snatches for a designated amount of time with just enough rest to transition. If doing a similar WOD for time did not push you to max out your intensity, let’s try counting reps.
CrossFit Alloy WOD for 4/30/2015:
Core:
For Time
30 Standing MedBall Russian Twists (20/14)
60 Situps
MetCon:
4 Rounds For Reps
1 Min Rowing for Cals
Rest 20 Sec
1 Min Snatches (95/65)
Rest 20 Sec
Post Reps for Each Working Set to Comments
Scaling:
Platinum: As written above.
Steel:
4 Rounds For Reps
1 Min Rowing for Cals
Rest 20 Sec
1 Min Snatches (75/55)
Rest 20 Sec
Brass:
4 Rounds For Reps
1 Min Rowing for Cals
Rest 20 Sec
1 Min Hang Power Snatches (75/55)
Rest 20 Sec
Bronze:
4 Rounds For Reps
1 Min Rowing for Cals
Rest 20 Sec
1 Min Hang Power Snatches (55/35)
Rest 20 Sec
Scaling:
Platinum: As written above.
Steel:
4 Rounds For Reps
1 Min Rowing for Cals
Rest 20 Sec
1 Min Snatches (75/55)
Rest 20 Sec
Brass:
4 Rounds For Reps
1 Min Rowing for Cals
Rest 20 Sec
1 Min Hang Power Snatches (75/55)
Rest 20 Sec
Bronze:
4 Rounds For Reps
1 Min Rowing for Cals
Rest 20 Sec
1 Min Hang Power Snatches (55/35)
Rest 20 Sec