The CrossFit Alloy WOD for 11/27/2013:
For Time:
3 Stair Climbs
30 Pullups
40 Power Snatches (75/55)
50 Double Unders
30 Toes to bar
40 Sumo Deadlift High Pulls (75/55)
50 Double Unders
3 Stair Climbs
Post Time to Comments
This WOD is a classic chipper. Once you start moving, stick with a pace that will keep you moving until you are finished. It is better to move at a steady pace than try to move super fast and end up spending time resting.
Scaling:
Platinum: As written above.
Steel:
For Time:
3 Stair Climbs
25 Pullups (may not be banded)
35 Power Snatches (75/55)
40 Double Unders
25 Toes to bar
35 Sumo Deadlift High Pulls (75/55)
40 Double Unders
3 Stair Climbs
Brass:
For Time:
2 Stair Climbs
20 Pullups (may be banded)
30 Power Snatches (65/45)
35 Double Unders or 90 Single Unders
20 Knees to Elbows
30 Sumo Deadlift High Pulls (65/45)
35 Double Unders or 90 Single Unders
2 Stair Climbs
Bronze:
2 Stair Climbs
15 Pullups or ring rows
25 Power Snatches (65/45)
25 Double Unders or 75 Single Unders
15 Leg lifts either from bar or lying down
25 Sumo Deadlift High Pulls (65/45)
25 Double Unders or 75 Single Unders
2 Stair Climbs
Good session at 6 am with Brian and Jim!
Platinum: 21:22 w/ 30 strict pull-ups and 150 single-unders instead of 50 D-U’s.
Think that 40 snatches in a WOD is a max for me. Picked up the pace as I moved along. First few snatches were slow.