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
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
Skill Progression: 125 lbs
Platinum – 93 reps