The CrossFit Alloy WOD for 11/5/2013:
Olympic Lifting
Clean from the Hang: 65% 1RM
5, 5, 5
WOD
4 Rounds for Time:
10 Handstand Pushups
15 Hang Power Snatches (115/75)
Post Time to Comments
Your shoulders will take a toll during this WOD. Make sure you are using your hips during the snatches to save your shoulders. Also, don’t forget your kipping handstand pushup practice from last week’s cashout. Kipping your handstand pushups will also help save your shoulders and help you keep up your intensity.
Scaling:
Platinum: As written above. HSPU’s may be kipping
Steel:
4 Rounds for Time:
7 HSPUs
12 Hang Power Snatches (115/75)
Brass:
4 Rounds for Time:
7 HSPU Progression (Inverted to a raised target)
12 Hang Power Snatches (75-95/55-65)
Bronze:
4 Rounds for Time:
7 HSPUs Progress (piked on a box)
12 Hang Power Snatches (65-85/45-55)
85 for the Hang Clean working on technique
Did Brass with strict HSPUs and 75lbs for HPSs – time was 10 something
10 for the tabata cashout
Got 2 unbroken muscle’s after class for the first time!