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:
50 Hang Power Cleans (155/115)
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
Platinum: As written above. Pistols must be unassisted.
50 Hang Power Cleans (135/95)
30 Pistols (may be assisted)
30 Hang Power Cleans (115-95/75-65)
20 Pistols Progressions
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