Latest WOD

CrossFit WOD for 1/24/2014

By January 23, 20142 Comments

It’s Friday!!!  Let’s end the week strong:

The CrossFit Alloy WOD for 1/24/2014:

Skill:
Deadlift, Hang Power Clean, Hang Squat Clean progression
3, 3, 3

MetCon:
For 15 Minutes:
Min 1:  Power Snatch (75/55)
Min 2:  10 Situps and rest the reminder of the Minute
Min 3:  Overhead Squat (75/55)
Min 4:  10 Situps
Min 5:  Power Snatch (75/55)
Min 6:  10 Situps
Min 7: Overhead Squats (75/55)

. . . and repeat for remainder of time

Post Max Reps Completed to Comments

Join the discussion 2 Comments

  • Avatar Crimlaw says:

    Scaling:

    Skill: Everyone is Platinum. Understand the purpose of the progression.

    MetCon:

    Platinum: As written above.

    Steel
    Weight changes to 65/45

    Brass:
    Weight changes to 55/35

    Bronze:
    Weight is 55/35
    5 Situps on rest minutes

  • Avatar Jake says:

    Skill Progression: 125 lbs

    Platinum – 93 reps