The CrossFit Alloy WOD for 12/27/2013:
Skill:
Hang Clean
3, 3, 3, 3
MetCon:
4 Rounds for Time:
21, 18, 15, 12
Pullups
Walking Lunges
Situps
Post Time to Comments
The CrossFit Alloy WOD for 12/27/2013:
Skill:
Hang Clean
3, 3, 3, 3
MetCon:
4 Rounds for Time:
21, 18, 15, 12
Pullups
Walking Lunges
Situps
Post Time to Comments
Scaling:
Skill: Everyone is Platinum. Keep working on that perfect form.
MetCon:
Note: All Situps must be done with an ab-mat.
Platinum: As written above. Pullups must be unassisted.
Steel:
For Time:
18, 15, 12, 9
Pullups – Must be unassisted
Walking Lunges
Situps
Brass:
For Time:
18, 15, 12, 9
Pullups – May be assisted
Walking Lunges
Situps
Bronze:
15, 12, 9, 6
Pullups – May be assisted
Walking Lunges
Situps
Hang Cleans: 115 lbs. for 3 reps into a squat.
Platinum WOD: 7:29 (1st set of pull-ups unbroken)
Hang Squat Cleans: 145 lbs. for 3 rep max – got 155 a couple times
Platinum – 7:52 (kipping PUs are getting better)