Latest WOD

Max Effort Squat Snatch for 5/23/2016

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

Join the discussion 3 Comments

  • Avatar Crimlaw says:

    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

  • Avatar joed says:

    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).