Last week we saw a similar format for our Olympic Lifting Accessory Work. We performed a clean ladder where the weight increased every few minutes. You performed your heavy cleans and then too a designated rest. Today, we are using the clean and jerk. 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