Latest WOD

Snatch Variations, but no Olympic Lifting for 9/11/2015

By September 10, 2015One Comment

The historical events of 9/11 seem so long ago.  However, we are occasionally reminded of the horrific devastation.  Take a moment today to remember where you were.

We start today’s WOD by finding a max effort single lift.  We will then use that max effort lift to determine weight we use for the MetCon.  We have utilized this format before, and we will likely see it again.  Make sure you record your max effort weight, we will use percentages of that weight again in the near future for upcoming Oly accessory work.

9am and noon classes are cancelled for today.

CrossFit Alloy WOD for 9/11/2015:

Olympic Lifting Accessory Work:
Squat Snatch
10 Min to Find 1 Rep Max

MetCon:
EMOM 10 Min:
1 Power Snatch
1 Hang Squat Snatch
1 Full Squat Snatch
@ 75% of 1 Rep Snatch

Mobility after MetCon

Post Max Effort Weight to Comments

6:30pm – Olympic Lifting with Greene Barbell Club is Cancelled 

Join the discussion One Comment

  • Avatar Crimlaw says:

    Scaling:

    Platinum: This wod is based on your ability, so everyone is Platinum.

    If you cannot do a squat snatch, do a snatch and ride the overhead squat.

    If you cannot do an overhead squat, do power snatches.