We are moving into the second week of April. The weather appears to be staying “warmer,” so outside we go!!! 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. 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