We will start today’s WOD with clean and jerk practice for our Olympic Lifting Accessory work for this week. Â We have been working on Clean and Jerks over the last few weeks. Â We will move on to different movements next week. Â But, for today, stay strong.
The 2016 Reebok CrossFit Open will be here before we known it (last Friday in February). Â Every year, CrossFit hosts the Open. Â It is the first step in qualifying for the CrossFit Game. Â For the rest of us, it is a chance to compete in CrossFit against people from around the world. Â 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. Â 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