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CrossFit WOD for 10/11/2013

The CrossFit Alloy WOD for 10/11/2013:

WOD 1:

Shoulder Press:
3, 3, 3, 3, 3
Goal is to reach a weight 80% of your 1 rep max

WOD 2:

For Time:
10 Pullups
10 Hang Power Snatches (115/75)
20 Double Unders
15 Pullups
15 Hang Power Snatches (95/65)
30 Double Unders
20 Pullups
20 Hang Power Snatches (75/55)
40 Double Unders

Post Weight and Time to Comments

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  • Crimlaw says:

    Scaling:

    WOD 1: Everyone is Platinum. Press as much weight as you are able. But, watch that midline. Make sure you keep those abs in tight.

    WOD 2:

    Note: Each athlete must adjust his or her own weight.

    Platinum: As written above

    Steel:
    For Time:
    10 Pullups
    10 Hang Power Snatches (95/65)
    20 Double Unders
    15 Pullups
    15 Hang Power Snatches (75/55)
    30 Double Unders
    20 Pullups
    20 Hang Power Snatches (55/35)
    40 Double Unders

    Brass:
    For Time:
    7 Pullups – may be banded
    7 Hang Power Snatches (95/65)
    20 Double Unders or 60 Single Unders
    12 Pullups
    12 Hang Power Snatches (75/55)
    30 Double Unders or 90 Single Unders
    18 Pullups
    18 Hang Power Snatches (55/35)
    40 Double Unders or 120 Single Unders