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Today’s WOD is a reinforcement of standards scene in the CrossFit Open. Bar Muscle Ups are a technical movements requiring skill and strength. The snatches, while not terribly heavy, will wear out your forearms, shoulders, and upper back. Be sure to work smart and save your forearms during this WOD. Holding on is going to be tough.
CrossFit Alloy WOD for 7/14/2016:
Strength:
Back Squats:
5 Min to Find Heavy Set of 5 Reps
Then . . .
E2MOM 10 Min:
5, 5, 5, 5, 5
MetCon:
AMRAP 10 Min:
4 Bar Muscle Ups
10 Power Snatches (95/65)
Post Weight and Rounds to Comments
Scaling:
Platinum: As written above.
Steel:
AMRAP 10 Min:
8 CTB Pullups (banded)
7 Power Snatches (95/65)
Brass:
AMRAP 10 Min:
8 Pullups (banded)
7 Power Snatches (75/55)
Bronze:
AMRAP 10 Min:
8 Ring Rows
7 Power Snatches (55/35)
Steel/Brass: 5 rounds + 4; Did 8 CTB pull-ups (no band) and 7 power snatches at 75 lbs.