Last week, we saw a fast WOD that has power snatches and burpees. The fastest members finished in under 6 minutes. Today, we will do a similar workout, but with some interesting changes. First, we will add weight to the snatches while keeping the reps similar. 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
Post Time to Comments
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)