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CrossFit WOD for 11/11/2013

By November 10, 20133 Comments

The CrossFit Alloy WOD for 11/11/2013:

Olympic Lifting
Hang Snatch
4, 4, 4, 4

WOD:
2 Rounds for reps:
Tabata Squats
followed by
Max Rep Muscle Ups in 4 Minutes

Rest exactly 3 minutes between rounds.

This WOD is a classic CrossFit test WOD.  Before there was the CrossFit Games, the founmder, Greg Glassman, created different “tests” to gauge a CrossFitter’s overall fitness.  Throughout November, we will be performing a few of these tests as regular WODs.  According to CrossFit:  “The Tabata Squat is a CrossFit classic testing both athletic hip function as well as aerobic and anaerobic capacity.  The muscle-up is arguably the single best upper body exercise.  This combination alone is suggestive of an athlete’s total fitness.”

Join the discussion 3 Comments

  • JoeD says:

    Snatch: 75 lbs.

    Round 1: 11 squats / 14 muscle-ups
    Round 2: 12 squats / 15 muscle-ups

  • Jake says:

    Snatch – 75 lbs

    Round 1 – 12 squats/9 muscle-ups
    Round 2 – 12 squats/10 muscle-ups

    Got a PR during this WOD – 4 unbroken muscle-ups!

  • Rafa says:

    Snatch at 75, 95, 105, and 115
    Round 1: 14 squats / 21 muscle ups
    Round 2: 15 squats / 15 muscle ups

    PR as well on my first round for 12 unbroken MUs
    Awesome job Crim who got 23 MUs on the first round