Latest WOD

CrossFit WOD for 1/13/2014

The CrossFit Alloy WOD for 1/13/2014:

Strength:

Squat Snatch:
1, 1, 1, 1, 1, 1, 1

Post weight to Comments

MetCon:

As Many Reps as Possible in 3 Minutes:

Squat Snatch (75/55)

Rest 1 minute and repeat once.

Post Reps for each 3 minute period to Comments

This day is more about the squat snatch than the MetCon.  We have been putting in a lot of work on our Snatches over the last month and a half.  We have not tested this lift in a long time.  Remember what you have learned and use it to lift some heavy weight.

Join the discussion One Comment

  • Crimlaw says:

    Scaling:

    Strength: Everyone is Platinum. This day is about the heavy lift. Spend time trying to reach your max effort squat snatch.

    MetCon:

    Platinum: As written above.

    Steel:
    As Many Reps as Possible in 3 Minutes:

    Squat Snatch (65/45)

    Rest 1 minute and repeat once.

    Brass:
    As Many Reps as Possible in 3 Minutes:

    Squat Snatch (55/35) (take from the hang position)

    Rest 1 minute and repeat once.