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CrossFit WOD for 7/16/2015

Since we did Power Snatches on Tuesday, we will be doing Thrusters today.  As the other strength movement for this month, the Thusters is a great way to build strength and power.  Requiring the athlete to drive out of the bottom of the front squat and press a weight barbell overhead, the thruster recruits almost every major muscle in the body.  Remember to wait until your hips are all the way open after your front squat before you press the bar overhead.  That will maximize the force from your strong lower body.

CrossFit Alloy WOD for 7/16/2015:

Strength:
Thrusters
5, 5, 5, 5, 5

MetCon:
As Many Rounds As Possible in 5 Minutes:
5 Power Snatches @ 85% of Tuesday’s Weight or (135/95)
8 Pullups
Rest 3 Minutes
As Many Rounds as Possible in 5 Minutes:
8 Power Snatches @ 65% of Tuesday’s Weight or (95/65)
5 Chest to Bar Pullups

Post Rounds for Each AMRAP to Comments

Join the discussion 2 Comments

  • Avatar Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    As Many Rounds As Possible in 5 Minutes:
    5 Power Snatches @ 75% of Tuesday’s Weight or (115/75)
    8 Pullups
    Rest 3 Minutes
    As Many Rounds as Possible in 5 Minutes:
    8 Power Snatches @ 55% of Tuesday’s Weight or (75/55)
    5 Chest to Bar Pullups

    Brass:
    As Many Rounds As Possible in 5 Minutes:
    3 Power Snatches (95-75/65-55)
    6 Pullups (may be banded)
    Rest 3 Minutes
    As Many Rounds as Possible in 5 Minutes:
    6 Power Snatches (75-55/55-35)
    3 Chest to Bar Pullups (may be banded)

    Bronze:
    As Many Rounds As Possible in 5 Minutes:
    3 Hang Power Snatches (55/35)
    6 Jumping Pullups
    Rest 3 Minutes
    As Many Rounds as Possible in 5 Minutes:
    6 Hang Power Snatches (55/35)
    3 Jumping Pullups

  • Avatar Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    As Many Rounds As Possible in 5 Minutes:
    5 Power Snatches @ 75% of Tuesday’s Weight or (115/75)
    8 Pullups
    Rest 3 Minutes
    As Many Rounds as Possible in 5 Minutes:
    8 Power Snatches @ 55% of Tuesday’s Weight or (75/55)
    5 Chest to Bar Pullups

    Brass:
    As Many Rounds As Possible in 5 Minutes:
    3 Power Snatches (95-75/65-55)
    6 Pullups (may be banded)
    Rest 3 Minutes
    As Many Rounds as Possible in 5 Minutes:
    6 Power Snatches (75-55/55-35)
    3 Chest to Bar Pullups (may be banded)

    Bronze:
    As Many Rounds As Possible in 5 Minutes:
    3 Hang Power Snatches (55/35)
    6 Jumping Pullups
    Rest 3 Minutes
    As Many Rounds as Possible in 5 Minutes:
    6 Hang Power Snatches (55/35)
    3 Jumping Pullups