The CrossFit Alloy WOD for 1/28/2014:
Skill:
Snatch Deadlift, Hang Power Snatch, Hang Squat Snatch progressions
2, 2, 2, 2
MetCon:
As Many Rounds as Possible in 12 Minutes:
10 Front Squats (135/95)
20 Box Jumps (24/20)
Post Rounds to Comments
Just like last week, we are breaking down the snatch into smaller parts so that you are able to feel the placement of the bar as it moves against the hips. By pulling from the hang position, you should be able to feel the need to recruit your hips in order to propel the bar over your head.
Scaling:
Skill: Everyone is Platinum. This is not about the weight you can lift, it is about learning how to control the bar. Remember, last week we reviewed proper bar travel in our cleans.
MetCon:
Platinum: As written above
Steel:
As Many Rounds as Possible in 12 Minutes:
10 Front Squats (115/75)
20 Box Jumps (24/20)
Brass:
As Many Rounds as Possible in 12 Minutes:
10 Front Squats (95/65)
20 Box Jumps (24/20)
As Many Rounds as Possible in 12 Minutes:
7 Front Squats (75/55)
14 Box Jumps (20/Short Box)
Used 95 lbs for the skill progression
Platinum – 5 rounds