The CrossFit WOD for 11/19/2013:
Skill:
High Hang Clean:
3, 3, 3, 3
MetCon:
3 Rounds for Time:
1 Stair Claimb
20 Box Jumps (24/20)
20 Ring Dips
20 Abmat Situps
Post Time to Comments
The CrossFit WOD for 11/19/2013:
Skill:
High Hang Clean:
3, 3, 3, 3
MetCon:
3 Rounds for Time:
1 Stair Claimb
20 Box Jumps (24/20)
20 Ring Dips
20 Abmat Situps
Post Time to Comments
Scaling:
Skill: Everyone is a Platinum.
MetCon:
Platinum: As written above. Ring dips must be unassisted
Steel:
3 Rounds for Time:
1 Stair Climb
20 Box Jumps (24/20)
20 Ring Dips (Assisted with red or blue band)
20 Abmat Situps
Brass:
3 Rounds for Time:
15 Box Jumps (24/20)
15 Ring Dips (Assisted with red or blue band)
15 Abmat Situps
Bronze:
3 Rounds for Time:
15 Box Jumps (24-short box/20 to short box)
15 Hand Release Pushups
15 Abmat Situps
Platinum: 9:38. Did hand-release push-ups instead of dips.
High hang Clean: 105 lbs. Focused of Form.
125 lbs. on the High Hang Clean
12:06 – Platinum