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
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