On Monday, we broke the Clean and Jerk down into individual lifts: Â the power clean, front squat, and push jerk. Â Utilizing the front squat in the clean allows the athlete to pull the most weight off of the ground. Â Yesterday, we worked on our front squat weight to get more comfortable with our front squats, and also to develop squat strength. Â Today, we are going to take the skills we developed Monday, and the strength we developed yesterday to work on clean and jerk progressions. Â This should not be max effort and should not rise above 75% of your 1 rep max, if you know what that is.
CrossFit Alloy WOD for 10/7/2015:
Olympic Lifting Accessory Work:
5 Min each:
1. Work up to 1 Heavy Power Clean and Push Jerk
2. Work up to 1 Heavy Squat Clean and Push Jerk
3. Work up to 1 Heavy Squat Clean and Split Jerk
(Note: Should be used as skill work)
MetCon:
AMRAP 12 Min:
7 Handstand Pushups (level/abmat)
15 Deadlifts (225/155)
30 Double Unders
Post Rounds to Comments
7:30pm – Olympic Lifting with the Greene Barbell Club
Scaling:
Platinum: As written above.
Steel:
AMRAP 12 Min:
7 Handstand Pushups (abmat/raised target)
15 Deadlifts (185/125)
30 Double Unders
Brass:
AMRAP 12 Min:
5 Handstand Pushups (Piked)
12 Deadlifts (155-135/105-95)
20 Double Unders or 50 Single Unders
Bronze:
AMRAP 12 Min:
5 DB Shoulder Press (35-20)
12 Deadlifts (115-95/75-65)
40 Single Unders
Steel: 4 rounds plus 7,