We will start today’s WOD with clean and jerk practice for our Olympic Lifting Accessory work for this week. We have been working on Clean and Jerks over the last few weeks. We will move on to different movements next week. But, for today, stay strong.
The 2016 Reebok CrossFit Open will be here before we known it (last Friday in February). Every year, CrossFit hosts the Open. It is the first step in qualifying for the CrossFit Game. For the rest of us, it is a chance to compete in CrossFit against people from around the world. For 5 week, CrossFit releases a new workout that you will have 4 days t complete and submit your score to the CrossFit Games Website. For more information, stay tuned.
CrossFit Alloy WOD for 1/13/2016:
Olympic Lifting Accessory Work:
EMOM 8 Min:
Min 1-3: (70%, 75%, 80% of 1 rep push jerk)
1 Clean
3 Push Jerks
Min 4: Rest
Min 5-8: Repeat
MetCon:
4 Rounds for Time:
10 Back Squats (135/95)
15 Situps
1 2nd Floor Stair Climb
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7:30pm – Olympic Lifting with Greene Barbell Club
Scaling:
Platinum: As Written Above.
Steel:
4 Rounds for Time:
10 Back Squats (115/75)
15 Situps
1 2nd Floor Stair Climb
Brass:
4 Rounds for Time:
10 Back Squats (95/65)
15 Situps
1 2nd Floor Stair Climb
Bronze:
4 Rounds for Time:
7 Back Squats (75/55)
10 Situps
1 2nd Floor Stair Climb