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)
Post Weight to 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)
Post Weight to Comments
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)
175lbs – 2 rep max Thruster (165lbs squat clean)
Platinum: completed 9 full rounds
Thanks for joining me today Rafa!