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.
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.