Today’s wod will be a partner wod. P1 designates Partner 1. P2 designates Partner 2. For the first 6 minutes, Partner 1 will perform box jumps. Once P1 is finished with box jumps, P2 will perform 3 snatches. After those 3, P1 will perform 7 more box jumps. Then P2 will do 6 snatches, and so on. After 6 minutes, rest. During the second 6 minutes, P2 will start with box jumps and P1 will perform the snatches once the box jumps are completed.
Before you start, talk with your partner. The partner with the better cardiovascular capacity may want to do the box jumps second. However, the snatch weight is really light, that partner may want snatch first so that lots of rounds may be completed while both athletes are fresh.
CrossFit Alloy WOD for 10/13/2015:
MetCon:
Partner:
AMRAP 6 Minutes
P1: 7 Lateral Box Jumps (24/20)
P2: 3, 6, 9, 12 Snatches (95/65)
Rest 2 Min
AMRAP 6 Minutes
P2: 7 Lateral Box Jumps (24/20)
P1: 3, 6, 9, 12 Snatches (95/65)
Cashout:
Shoulder Mobility:
Banded Facing the Rig
Back to Rig
Bully Stretch
Elbows
Wrist
Post Completed Rounds for Each AMRAP to Comments
Scaling:
Platinum: As written above.
Steel:
Partner:
AMRAP 6 Minutes
P1: 7 Lateral Box Jumps (24/20)
P2: 3, 6, 9, 12 Snatches (75/55)
Rest 2 Min
AMRAP 6 Minutes
P2: 7 Lateral Box Jumps (24/20)
P1: 3, 6, 9, 12 Snatches (75/55)
Brass:
Partner:
AMRAP 6 Minutes
P1: 7 Lateral Box Jumps (24/20)
P2: 3, 6, 9, 12 Hang Power Snatches (75/55)
Rest 2 Min
AMRAP 6 Minutes
P2: 7 Lateral Box Jumps (24/20)
P1: 3, 6, 9, 12 Hang Power Snatches (75/55)
Bronze:
Partner:
AMRAP 6 Minutes
P1: 7 Lateral Box Jumps (20/short box)
P2: 3, 6, 9, 12 Hang Power Snatches (55/35)
Rest 2 Min
AMRAP 6 Minutes
P2: 7 Lateral Box Jumps (20/short box)
P1: 3, 6, 9, 12 Snatches (55/35)