Today’s wod will be a partner wod. Â P1 designates Partner 1. Â P2 designates Partner 2. Â For the first 6 minutes, Partner 1 will perform box jumps. Â Once P1 is finished with box jumps, P2 will perform 3 snatches. Â After those 3, P1 will perform 7 more box jumps. Â Then P2 will do 6 snatches, and so on. Â After 6 minutes, rest. Â 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. Â The partner with the better cardiovascular capacity may want to do the box jumps second. Â 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)