The CrossFit Alloy WOD for 11/21/2013:
Skill:
Kipping Pull ups
MetCon:
As Many Rounds in 12 Minutes as Possible:
10 Hang Power Snatches (95/65)
20 Mountain Climbers
Post Rounds to Comment
The CrossFit Alloy WOD for 11/21/2013:
Skill:
Kipping Pull ups
MetCon:
As Many Rounds in 12 Minutes as Possible:
10 Hang Power Snatches (95/65)
20 Mountain Climbers
Post Rounds to Comment
Scaling:
Platinum: As written above
Steel:
AMRAP 12 Min
10 Hang Power Snatches (75/55)
20 Mountain Climbers
Brass:
AMRAP 12 Min:
7 Hang Power Snatches (75/55)
14 Mountain Climbers
Bronze:
AMRAP 12 Min:
7 Hang Power Snatches (55/35)
14 Mountain Climbers
Kipping pull-ups remain elusive!
As for the WOD, I went very light (45 lbs bar only) to focus on form and maintain intensity. Completed 8 rounds plus 6 reps (10 snatches and 20 mountain climbers). Did all snatches unbroken and they felt good.
Didn’t realize how much I had burned out my shoulders until we did the 3 minute plank hold which I did hold unbroken for the entire 3 minutes. Megan: Where were you to challenge me??? 🙂
Steel for 11 rounds and 3 reps. didnt feel the best for this WOD.