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CrossFit WOD for 11/5/2013

By November 4, 20132 Comments

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.  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.

Join the discussion 2 Comments

  • Crimlaw says:

    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)

  • Jake says:

    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!