The CrossFit Alloy WOD for 12/23/2013:
Skill:
Knees to Elbow/ Toes to Bar
MetCon:
Every Minute on the Minute for as Long as You can Go:
3 Ball Slams (20/14)
2 Front Squats (185/125)
There is no time limit to the WOD. Pick your weight wisely. You want a weight that allows your to get to 15-18 minutes. You must pull the Front Squat from the ground.
Post the final minute and weight you competed to Comments
Scaling:
Skill: Everyone is a Platinum.
MetCon:
Platinum: As written above
Steel:
EMOM as long as possible:
3 Ball Slams (20/14)
2 Front Squats (155/105)
Brass:
EMOM as long as possible:
3 Ball Slams (20/14)
2 Front Squats (115/75)
Bronze:
EMOM as long as possible:
3 Ball Slams (14/10)
2 Front Squats (95/65)
Just Rafa and I at 6 am! Did Double-Under work as Buy-In (much needed).
WOD: Brass with front squats starting at 135 lbs. at least for the first 10 rounds. Eventually I went up to 145 lbs. for front squats (which is a PR for my clean weight). Increased Ball Slams to 5 reps at some point along the way.
Great job, Rafa, with the continued weight increases and taking the WOD to the time cap.
As a supplement to my earlier response, I got through 24 rounds/minutes. Total front squats: 48