Last week, we saw a fast WOD that has power snatches and burpees. Â The fastest members finished in under 6 minutes. Â Today, we will do a similar workout, but with some interesting changes. Â First, we will add weight to the snatches while keeping the reps similar. Â Second, instead of burpees, we are going to isolate the upper body with a hight technical movement, the ring dip.
CrossFit Alloy WOD for 1/9/2017:
Olympic Lifting Accessory Work:
EMOM 10 Min:
1 Power Snatch (75%)
1 Overhead Squat
1 Squat Snatch
MetCon:
5 Rounds For Time:
9 Power Snatches (115/75)
18 Ring Dips
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Scaling:
Platinum: As written above.
Steel:
5 Rounds For Time:
9 Power Snatches (95/65)
12 Ring Dips
Brass:
5 Rounds For Time:
9 HP Snatches (75/55)
12 HR Pushups (may use box)
Bronze:
5 Rounds For Time:
9 HP Snatches (55/35)
12 Pushups (may use box)