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. Â 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).