Before we change Olympic Lifting Accessory work, we will be finding out 1 rep max effort squat clean again this week. We found this weight a few weeks ago toward the end of the week. After a few weeks of squatting and additional skill work, we will try again at the beginning of the week. Make sure you note any PR’s.
CrossFit Alloy WOD for 11/17/2015:
Olympic Lifting Accessory Work:
Max Effort Squat Cleans
1, 1, 1, 1, 1, 1, 1
MetCon:
AMRAP 10 Min:
8 Box Jumps (30/24)
10 Situps
12 Ring Dips
Post Weight and Rounds to Comments
Scaling:
Platinum: As written above.
Steel:
AMRAP 10 Min:
6 Box Jumps (30/24)
8 Situps
10/6 Ring Dips (may be banded with red band)
Brass:
AMRAP 10 Min:
8 Box Jumps (24/20)
10 Situps
10 HR Pushups (may be from knees)
Bronze:
AMRAP 10 Min:
6 Box Jumps (20/short box)
8 Situps
10 Pushups (may be from knees)