The CrossFit Alloy WOD for 10/1/2013:
WOD 1:
Squat Cleans
1, 1, 1, 1
WOD 2:
4 Rounds for Time:
1 Weighted Stair Climb (20/14 medball)
15 Front Squats (95/65)
Post Weight and Time to Comments
The CrossFit Alloy WOD for 10/1/2013:
WOD 1:
Squat Cleans
1, 1, 1, 1
WOD 2:
4 Rounds for Time:
1 Weighted Stair Climb (20/14 medball)
15 Front Squats (95/65)
Post Weight and Time to Comments
Scaling:
Platinum: Everyone is a Platinum for WOD one. Make sure you record your weight, it will be useful in the future.
Steel: WOD 2
4 Rounds for Time:
1 Weighted Stair Climb (20/14)
10 Front Squats (95/65)
Brass: WOD 2
4 Rounds for Time:
1 Weighted Stair Climb (20/14)
15 Front Squats (75/55)
Bronze: WOD 2
4 Rounds for Time:
1 Weighted Stair Climb (20-14/14-10)
10 Front Squats (75/55-35)
Squat Cleans: 140 lbs. Went conservative. Still working on form.
WOD 2 went RX: 7:40 something. Did all 4 rounds of front squats unbroken. Thanks, Brian, for the extra motivation in my last round!
Squat clean: 215 (PR)
WOD 2: 8:31 @ brass
Now my knees are broken. Awesome.
PR night!!!
138 squat clean (it only took a million attempts to get)
143 power clean
8:19 on the WOD, Rx’d
175 on the squat clean
6:58 on the WOD Rx’d
those weighted stair climbs were deceiving..harder than I thought.