The CrossFit Alloy WOD for 11/14/2013:
Strength:
Split Jerk
3, 3, 3
Post Weight to Comments
MetCon:
Every Minute on the Minute for 12 Minutes:
7 Pullups
5 Hang Power Cleans (115/75)
Split jerks will be a new movement for some people. You will receive a tutorial before performing the lift. It is not meant to be done at high speed. If you are new to the movement worry more about pressing a moderate load and pay attention to your form. If you already know how to split jerk, your goal is to find the maximum weight you can split jerk 3 times.
Scaling:
Strength: Everyone is Platinum. You will receive a tutorial on split jerks if you have never done one. If you have never done one, spend your time with moderate weight working on technique. If you have done a split jerk before, find the weight you can split jerk only 3 times.
MetCon:
Platinum: As written above. Pullups must be unassisted.
Steel:
EMOM 12 Min:
5 Pullups (unassisted)
3 Hang Power Cleans (115/75)
Brass:
EMOM 12 Min:
5 Pullups (may use a band)
3 Hang Power Cleans (95/65)
Bronze:
EMOM 12 Min:
3 Pullups or Ring Rows (may use a band)
3 Hang Power Cleans (75-55/55-35)
Split Jerk @ 95 lbs.
Met Con: Steel for 12 rounds. Thought about doing Brass but Jake convinced me to do Steel. Thanks, Jake!
Good job, Brian and Rafa, for going Rx!
Split Jerk – 115 lbs.
Steel: only got 2 hang power cleans on 2 of the 12 rounds
Nice job Joe on finishing every rep of Steel!
Split Jerk at 145 lbs.
EMOM was RX….what a killer towards the last 4 rounds or so.
Thanks Joe. Awesome work by everybody at 6am!