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CrossFIt WOD for 4/7/2014

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

Join the discussion 3 Comments

  • Crimlaw says:

    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

  • JoeD says:

    Brass: 8:25 Hang Power Cleans @ 115 lbs. Did 20 pistols unbroken and unassisted.

  • Rafa says:

    RX – 12:28. Those hang cleans got heavy quickly! But glad I went rx