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CrossFit WOD for 12/10/2013

By December 9, 20132 Comments

The CrossFit Alloy WOD for 12/10/2013:

Strength:

Thrusters

2, 2, 2, 2

MetCon:

Every Minute on the Minute for 10 Minutes:

8 Pistols

5 Push Press (135/95)

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Join the discussion 2 Comments

  • Crimlaw says:

    Scaling:

    Strength: Everyone is Platinum for the Thrusters. Lift heavy, but keep good form.

    MetCon:

    Platinum: As written above. Pistols must be unassisted by boxes, plates, poles, etc.

    Steel:
    EMOM 10 min:
    8 Assisted Pistols
    3 Push Press (135/95)

    Brass:
    EMOM 10 Min:
    6 Assisted Pistols
    3 Push Press (115/75)

    Bronze:
    EMOM 10 Min:
    6 Assisted Pistols
    3 Push Press (95-75/65-55)

  • Jake says:

    175lbs – 2 rep max Thruster (165lbs squat clean)

    Platinum: completed 9 full rounds

    Thanks for joining me today Rafa!