Tomorrow will be a special Baby shower WOD. Please note the signs hanging in the gym and the announcements from the coaches for more details.
Today, it is all about the squat clean. The first EMOM will reinforce proper arm position during the pulling phase of the clean. Then, if you feel comfortable, the second EMOM will challenge you to try pulling from the ground to see if you can hit that triple extension position under load.
CrossFit Alloy WOD for 4/7/2017:
EMOM 8 Min:
1 High Hang Clean (70-80% Hang Squat Clean)
1 Hang Clean
Every 90 Sec x 6
1 Squat Clean (80% of Squat Clean)
6:30pm – Olympic Lifting with Forged Steel Weight lifting club
Scaling:
Platinum: As written above.
Steel:
EMOM 8 Min:
1 High Hang Power Clean (70-80% Hang Power Clean)
1 Hang Clean
*Add a front squat to each lift
Every 90 Sec x 6
1 Power Clean w/ Front Squat (80% of Power Clean)