We continue our Olympic Lifting Accessory work today with squat clean progressions. The clean pull is a great way to isolate the first two pulls of the clean without worrying about dropping below the bar for the catch. The first pull is from the ground to the power position (about mid thigh). From there, the second pull initiates as the bar makes contact with the hip. The pull ends with a shrug and upright row bringing the bar as high as possible. We are able to pull more weight as a training tool to develop explosive force on the bar.
Today is the Healthy Living Event at the Chateau Cafe and Cakery, located in our building. It starts at 4:30pm, and will feature various local companies dedicated to healthy living. Industrial Athletics will have a table there for information on CrossFit. Send your friends and family.
CrossFit Alloy WOD for 11/13/2015:
Olympic Lifting Accessory Work:
Squat Clean Accessory Work:
3×2 Clean Pulls (110%)
3×2 Squat Cleans (80%)
3×2 Hang Squat Cleans (80%)
MetCon:
For Time:
Row 1000m
10 Front Squats (115/75)
20 Bar Facing Burpees
30 Box Jumps (24/20)
20 Bar Facing Burpees
10 Front Squats
6:30pm – Olympic Lifting with Greene Barbell Club
Scaling:
Platinum: As written above.
Steel:
For Time:
Row 1000m
10 Front Squats (95/65)
18 Bar Facing Burpees
25 Box Jumps (24/20)
18 Bar Facing Burpees
10 Front Squats
Brass:
For Time:
Row 1000m
10 Front Squats (75/55)
15 Bar Facing Burpees
20 Box Jumps (24/20)
15 Bar Facing Burpees
10 Front Squats
Bronze:
For Time:
Row 750m
10 Front Squats (55/35)
15 Burpees
20 Box Jumps (24/20)
15 Burpees
10 Front Squats