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. Â It is time to test a new 1 rep max: Â The Hang Power Snatch. Â 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