We are moving into the second week of April. Â The weather appears to be staying “warmer,” so outside we go!!! Â With weather permitting, be prepared for more running in workouts, warming up outside, and running in warm ups and cash outs.
The CrossFit Alloy WOD for 4/7/2014:
MetCon:
For Time:
Row 750m
50 Hang Power Cleans (155/115)
30 Pistols
Skill:
Muscle Clean, Power Cleans, Squat Clean Progression (not for weight. Â Work on proper form)
Post weight and time to Comments
Scaling:
Platinum: As written above. Pistols must be unassisted.
Steel:
For Time:
Row 750m
50 Hang Power Cleans (135/95)
30 Pistols (may be assisted)
Brass:
For Time:
Row 750m
30 Hang Power Cleans (115-95/75-65)
20 Pistols Progressions
Bronze:
For Time:
Row 500m
30 Hang Power Cleans (95-75/65-55)
20 Air Squats
Brass: 8:25 Hang Power Cleans @ 115 lbs. Did 20 pistols unbroken and unassisted.
RX – 12:28. Those hang cleans got heavy quickly! But glad I went rx