Last week we saw a similar format for our Olympic Lifting Accessory Work. Â We performed a clean ladder where the weight increased every few minutes. Â You performed your heavy cleans and then too a designated rest. Â Today, we are using the clean and jerk. Â We recommend you practice your squat cleans to help build strength and get you ready for some upcoming max effort lifts.
CrossFit Alloy WOD for 12/14/2016:
Olympic Lifting Accessory Work:
Every 90 Seconds:
1-5: 3 Clean and Jerk (65-70%)
6-10: 1 Clean and Jerk (90%)
MetCon:
For Time:
40 Handstand Pushups
then . . .
3 Rounds
20 Thrusters (75/55)
50 Double Unders
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Scaling:
Platinum: As written above.
Steel:
For Time:
30 Handstand Pushups (ab mat)
then . . .
3 Rounds
15 Thrusters (75/55)
35 Double Unders
Brass:
For Time:
30 Piked Handstand Pushups
then . . .
3 Rounds
15 Thrusters (55/35)
35 Double Unders or 90 Single Unders
Bronze:
For Time:
30 Hard Pushups
then . . .
3 Rounds
10 Thrusters (55/35)
75 Single Unders