Don’t forget that our February CFE on Nutrition is tomorrow (Saturday) at 11am. Bring your questions and a note pad.
We have a strength building complex today for Olympic Lifting. We start with the weakest clean lift. We then move to a position of more power. We finish with a position that allows us to lift the most weight. Try to go unbroken on your sets. We want you to need to different positions to complete the lifts.
CrossFit Alloy WOD for 2/17/2017:
Olympic Lifting Accessory Work:
EMOM 10 Min:
1 Hang Power Clean (80% of Max Clean)
1 Power Clean
1 Squat Clean
MetCon:
AMRAP 10 Min:
20 Cal Assault Bike
then . . .
30 DUs
10 Lateral Burpees
Scaling:
Platinum: As written above.
Steel:
AMRAP 10 Min:
20 Cal Assault Bike
then . . .
20 DUs
7 Lateral Burpees
Brass:
AMRAP 10 Min:
15 Cal Assault Bike
then . . .
60 SUs
7 Lateral Burpees
Bronze:
AMRAP 10 Min:
15 Cal Assault Bike
then . . .
50 SUs
7 Burpees