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)
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Your shoulders will take a toll during this WOD. Â Make sure you are using your hips during the snatches to save your shoulders. Â Also, don’t forget your kipping handstand pushup practice from last week’s cashout. Â 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!