We are one week away from Murph. If you are planning to attend, please put your name on the sign up sheet on the main table. We need an estimated head count. As a reminder, our members will start around 9:30am. We will follow with a cookout. We are asking members to bring food and drinks to the cookout, potluck style.
The Olympic lifting accessory work for this week is max effort Squat Snatch. The fastest lift on earth is also the most technical. A max effort lift will require you to utilize all of your skills.
CrossFit Alloy WOD for 5/23/2016:
Olympic Lifting:
Max Effort Squats Snatch
1, 1, 1, 1, 1, 1, 1
MetCon:
With a 15 Min Cap:
15 Strict Pullups
20 Strict Burpees
30 Tuck Jumps
50 Wall Balls (20/14)(10/9)
30 Tuck Jumps
20 Strict Burpees
15 Strict Pullups
In remaining time:
Max 1 Rep Shoulder to Overhead
Post Snatch Weight and STO Weight to Comments
Scaling:
Platinum: As written above.
Steel:
With a 15 Min Cap:
15 Kipping Pullups
20 Burpees
30 Tuck Jumps
50 Wall Balls (20/14)(10/9)
30 Tuck Jumps
20 Burpees
15 Kipping Pullups
In remaining time:
Max 1 Rep Shoulder to Overhead
Brass:
With a 15 Min Cap:
15 Pullups (banded)
20 Burpees
30 Tuck Jumps
35 Wall Balls (20/14)(10/8)
30 Tuck Jumps
20 Burpees
15 Pullups
In remaining time:
Max 1 Rep Shoulder to Overhead
Bronze:
With a 15 Min Cap:
10 Jumping Pullups
15 Burpees
20 Tuck Jumps
30 Wall Balls (14/10)(9/8)
20 Tuck Jumps
15 Burpees
10 Jumping Pullups
In remaining time:
Max 1 Rep Shoulder to Overhead
SNATCH!! <3
Max Effort Squat Snatch: 115 lbs. (new PR for Joe D)
Platinum: 11:13
Max 1 Rep STO: 155 lbs. (might be a new PR as well – Need to double check my records).