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