The CFE in rowing is thus Saturday at 11am. You don’t want to miss it.
Over the past few weeks, we have been working on our snatch skill and stregnth. It is time to test a new 1 rep max: The Hang Power Snatch. This movement starts at the hips and requires a lot of power to drive the bar over your head and catch it in a partial squat.
CrossFit Alloy WOD for 11/10/2016:
Olympic Lifting Accessory Work:
Max Effort Hang Power Snatch
1 Rep
MetCon:
AMRAP 15 Min:
Row 1000m
Then . . .
10 Pullups
10 Ring Dips
20 Situps
Post Weight and Rounds to Comments
Scaling:
Platinum: As written above.
Steel:
AMRAP 15 Min:
Row 1000m
Then . . .
7 Pullups
7 Ring Pushups
20 Situps
Brass:
AMRAP 15 Min:
Row 1000m
Then . . .
5 Jumping Pullup Negatives
7 Pushup (may use box)
20 Situps
Bronze:
AMRAP 15 Min:
Row 750m
Then . . .
7 Ring Rows
7 Pushups (may use box)
15 Situps