Don’t forget that tomorrow is our CFE on Double Unders at 11:00am. There will be no regular class tomorrow. The CFEs are free to all members to attend (even if you have a 3 days a week membership and have attended 3 days this week).
The 12 minute AMRAP for today is designed to get us comfortable in our snatch positions while under a “heavy” load. Sometimes, we would perform a sequence of movements like this in an EMOM, designating your work/rest ratios. By placing these lifts into an AMRAP, you control your pace. Pick a weight that is hard, but won’t cause you to fail, unless you try to go too fast.
CrossFit Alloy WOD for 9/9/2016:
Gymnastics Skill:
8x
0:15: Iso Pullup Hold
0:15: Rest
MetCon:
AMRAP 12 Min:
1 Power Snatch (165/115)
1 Squat Snatch
1 Overhead Squat
Post Weight and Rounds to Comments
6:30pm – Olympic Lifting with Greene Barbell Club
Scaling:
Platinum: As written above.
Steel:
AMRAP 12 Min:
1 Power Snatch (135-115/95-75)
1 Squat Snatch
1 Overhead Squat
Brass:
AMRAP 12 Min:
1 Hang Power Snatch (95/65)
1 Hang Squat Snatch
1 Overhead Squat
Bronze:
AMRAP 12 Min:
1 Hang Power Snatch (75-55/55-35)
1 Hang Power Snatch/Ride the OHS
1 Overhead Squat