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Wall Balls and HP Snatches for 10/8/2015

By October 7, 20152 Comments

As we move toward the weekend, we finish our sets of 3 for the strength movements for this week.  Last month, we worked on static strength in our shoulders.  Without using the rest of our body, the shoulder press relies solely on the athletes shoulder strength when moving the bar overhead.  The Push Press permit the athlete to use a slight dip and drive in order to achieve upward momentum on the bar before the shoulders take over to complete the lift locked out overhead.

CrossFit Alloy WOD for 10/8/2015:

Strength:
Push Press
3, 3, 3, 3, 3

MetCon:
For Time:
Row 1000m
30 Wall Balls (20/14)(10’/9′)
15 HP Snatches (115/75)
20 Wall Balls
10 HP Snatches
10 Wall Balls
5 Hang Power Snatches

Post Weight and Time to Comments

Join the discussion 2 Comments

  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    For Time:
    Row 1000m
    25 Wall Balls (20/14)(10’/9′)
    12 HP Snatches (115/75)
    15 Wall Balls
    7 HP Snatches
    10 Wall Balls
    5 Hang Power Snatches

    Brass:
    For Time:
    Row 1000m
    25 Wall Balls (20/14)(10’/9′)
    12 HP Snatches (95-75/65-55)
    15 Wall Balls
    7 HP Snatches
    10 Wall Balls
    5 Hang Power Snatches

    Bronze:
    For Time:
    Row 750m
    20 Wall Balls (14/10)(9’/8′)
    12 HP Snatches (55/35)
    10 Wall Balls
    7 HP Snatches
    5 Wall Balls
    5 Hang Power Snatches

  • Andrew Flesher says:

    Andrew Flesher: 175# Push Press x3