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CrossFit WOD for 12/19/2013

By December 18, 20132 Comments

The CrossFit Alloy WOD for 12/19/2013:

Skill:

Snatch Complex (Snatch Pull + Snatch)
1, 1, 1, 1

MetCon:

Every Minute on the Minute x 2

EMOM for 6 min:
5 Back Squats (135/95)
5 Handstand Pushups

rest 2 Min:

EMOM for 6 min:
5 Air Squats
5 Push Press (95/65)

 

Join the discussion 2 Comments

  • Crimlaw says:

    Scaling:

    Skill: No Scaling here. Pay attention to proper movement and hammer in muscle memory.

    MetCon:

    Note: All back squats and push press must be pulled from the ground. Handstand pushups may be kipped.

    Platinum: At written above.

    Steel:
    EMOM for 6 Min:
    3 Back Squats (135/95)
    3 Handstand Pushups (must be inverted, not to a raised target)

    Rest 2 Min:

    EMOM for 6 Min:
    3 Air Squats
    3 Push Press (95/65)

    Brass:
    EMOM for 6 Min:
    5 Back Squats (115/75))
    5 Handstand Pushups to a raised target

    Rest 2 Min:

    EMOM for 6 Min:
    5 Air Squats
    5 Pushup Press (75/55)

    Bronze:
    EMOM for 6 Min:
    5 Back Squats (95-75/65-55)
    5 Handstand Pushups (piked on a box)

    Rest 2 Min:

    EMOM for 6 Min:
    5 Air Squats
    5 Push Press (55/35)

  • Jake says:

    Platinum – completed every rep