One more day of Olympic Lifting today. We worked on snatches in a MetCon on Monday, and heavy split jerks on Wednesday. Today, we will be working on clean and jerks. Through the EMOM, we will start with a power clean, practice our speed with a hang power clean, and drive that bar overhead with a jerk.
CrossFit Alloy WOD for 12/18/2015:
Olympic Lifting Accessory Work:
EMOM 6 Min:
1 Power Clean
1 Hang Power Clean
1 Push Jerk
*use 80% of your 1 rep Push Jerk
MetCon:
6 Round for Time:
6 Hang Power Cleans (95/65)
6 Thrusters (95/65)
6 Bar Facing Burpees
Post Time to Comments
6:30pm – Olympic Lifting with Greene Barbell Club
Scaling:
Platinum: As written above.
Steel:
6 Round for Time:
6 Hang Power Cleans (75/55)
6 Thrusters (75/55)
6 Bar Facing Burpees
Brass:
6 Round for Time:
6 Hang Power Cleans (55/35)
6 Thrusters (55/35)
6 Bar Facing Burpees
Bronze:
6 Round for Time:
4 Hang Power Cleans (55/35)
4 Thrusters (55/35)
4 Burpees
Platinum: 10:13
Cari: Thanks for pushing me to go platinum! Tough but I am glad I did it.