Don’t forget that our February CFE on Nutrition is tomorrow (Saturday) at 11am. Â Bring your questions and a note pad.
We have a strength building complex today for Olympic Lifting. Â We start with the weakest clean lift. Â We then move to a position of more power. Â We finish with a position that allows us to lift the most weight. Â Try to go unbroken on your sets. Â 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