The CrossFit Alloy WOD for 11/25/2013:
Skill:
Snatch Complex (High Hang Snatch + Hang Snatch)
3, 3, 3
MetCon:
As Many Rounds as Possible in 15 Min:
10 Back Squats (115/75)
1 Stair Climb
3 Muscle Ups
Post Rounds to Comments
You should be able to complete 7-9 rounds for this workout. Pick a scaling that will allow you to move continuously.
Scaling:
Skill: everyone is a platinum. The complex will be difficult, so make sure you are maintaining good form.
MetCon:
Platinum: As written above.
Steel:
AMRAP 15 Min:
7 Back Squats (115/75)
1 Stair Climb
2 Muscle Ups (may be on the bar)
Brass:
AMRAP 15 Min:
7 Back Squats (95/65)
1 Stair Climb
2 Assisted Bar Muscle Ups or 6 Chest to Bar Pullups/Hand Release Pushups (Pullups may be banded)
Bronze:
AMRAP 15 Min:
7 Back Squats (75/55)
1 Stair Climb
6 Pullup/Pushups (pullups may be banded)
Snatch Complex: 75 lbs. Slowly grasping the proper form for this skill.
Met Con WOD @ Steel: 8 rounds even with bar muscle-ups.
Good to have you join us at 6 am, Rafa!
85 lbs. for the Snatch Complex
Steel: 8 rounds even doing muscle-ups
Great intensity by everone this morning!