The CrossFit Alloy WOD for 10/28/2013:
5 Rounds for Time:
5 Clean and Jerk at Bodyweight
5 Muscle Ups
Post Time To Comments
We have been working on the parts of the Clean and Jerk all month of October. This weight should be fairly heavy, but doable.
Scaling:
Platinum: Muscle Ups must be on Rings.
Steel:
5 Rounds for time:
5 Clean and Jerk at 3/4 Bodyweight
3 Muscle Ups – should be on rings, may be on bar or 6 Chest to Bar Pullups
Brass:
5 Rounds for time:
5 Clean and Jerk at 1/2 Bodyweight
5 Chest to Bar Pullups – may be Banded
Bronze:
5 Rounds for time:
5 Clean and Jerk at less then 1/2 Bodyweight
5 Pullups – may be banded or Ring Rows
Steel: 11:49
Did all sets of muscle-ups (3 reps each round) unbroken. Happy with that accomplishment.
Clean & Jerks at 115 lbs. I weigh 158 lbs. so this was my 3/4 of body weight.
Hmmmm, I can’t remember my time but I ended up doing 113lbs (body weight) cleans (no jerks, got a hurt shoulder) and 3 bar muscle-ups each round
Welcome Ozzie and Toby!!!
And congrats JP on your first muscle-up!!!
Steel – 6:29
Did 125 lbs. on the clean and jerks (I weight 154 lbs) and ring muscle-ups (3 per round).