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CrossFit WOD for 12/6/2013

By December 5, 20134 Comments

The CrossFit Alloy WOD for 12/6/2013:

Strength:

Deadlift
2, 2, 2, 2

MetCon:

Death by Muscle Ups

One minute 1, do 1 Muscle Ups.  On minute 2, do 2 Muscle Ups.  On minute 3, do 3 Muscle Ups . . . and so on until you cannot complete the number of Muscle Ups corresponding with the minute.

Post the last Minute Where all Muscle Ups were Completed

Join the discussion 4 Comments

  • Avatar Crimlaw says:

    Scaling:

    Strength: Lift heavy with the deadlifts, but protect your back.

    MetCon:

    Platinum: As written above. When you cannot finish the number of Muscle Ups for the corresponding minute, you may continue with Chest-to-Bar pullups if there is room on the pullup bars until you fail.

    Steel:
    Death by Banded Bar Muscle Ups. You may also move to regular chest to bar pullups once you fail.

    Brass:
    Death by Chest to bar pullups. They may be banded.

    Bronze:
    Death by Pullups: They may be banded.

  • Avatar JoeD says:

    Deadlifts: 295 lbs. for 2 reps

    Met Con: 6 rounds of Bar Muscle-Ups (no band) followed by rounds 7, 8, 9 and 10 of chest-to-bar pull-ups (again no band).

    Great job to Jake and Brian for doing Muscle-Ups on the rings! Bummed that I couldn’t join you.

  • Avatar Jake says:

    2 rep Deadlift – 385 lbs. (another PR!)

    Got 4 full rounds of muscle-ups and failed on the 5th. Did CTB pull-ups for rounds 6, 7, and 8.

  • Avatar Rafa says:

    Deadlift – 315 x 2 (PR)
    Muscle Ups – 8 complete rounds +4 reps on the 9th when my hand ripped.