Latest WOD

Hang Power Snatches for 11/23/2015

By November 22, 20153 Comments

We have an abridged schedule this week.  Make sure you pay attention to the website and Social Media.  Regular schedule on Monday, Tuesday, and Wednesday.  Thursday will be 10am ONLY.  Friday will be an Open Gym from 9am to 11am.  Saturday will be back to normal.

A couple of weeks ago, we did a snatch complex with a percentage of our 1 rep hang power snatch.  Most of our numbers were out of date and some of our members did not have a 1 rep number established.  So, let’s do it today.

CrossFit Alloy WOD for 11/23/2015:

Olympic Lifting Accessory:
Max Effort Hang Power Snatch
1, 1, 1, 1, 1, 1, 1

MetCon:
3 Rounds for Reps:
1 Min: Rowing for Cals
30 Sec Rest
1 Min: Pistols
30 Sec Rest
1 Min: Double Unders
30 Sec Rest
1 Min: Pushups
30 Sec Rest

Post Weight and Reps to Comments

Join the discussion 3 Comments

  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    3 Rounds for Reps:
    1 Min: Rowing for Cals
    30 Sec Rest
    1 Min: Pistol Progressions
    30 Sec Rest
    1 Min: Double Unders
    30 Sec Rest
    1 Min: Pushups
    30 Sec Rest

    Brass:
    3 Rounds for Reps:
    1 Min: Rowing for Cals
    30 Sec Rest
    1 Min: Pistol Progressions
    30 Sec Rest
    1 Min: Tuck Jumps
    30 Sec Rest
    1 Min: Pushups (Knees)
    30 Sec Rest

    Bronze:
    3 Rounds for Reps:
    1 Min: Rowing for Cals
    30 Sec Rest
    1 Min: Walking Lunges
    30 Sec Rest
    1 Min: Single Unders
    30 Sec Rest
    1 Min: Pushups (Knees)
    30 Sec Rest

  • Jimmy C. says:

    Welcome back Jake!

    120# Hang Power Snatch – PR

    Thanks Joe for the push-up adjustments!!!!

  • Joe DiMenno says:

    Great to have you back in the mix at 6:15 am, Jake!

    Hang Power Snatch: 105 lbs. PR

    Platinum: 390 Thanks for pushing me, BG, on the pistols and push-ups!