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Cleans and Shoulder to Overhead for 8/27/2015

As August winds down, don’t forget to fill out your Goal Card.  On September 1, we will start to work toward your individual goals over the next 3 months.  The small Goal Cards are on the main table.  Write down your name and 1 or 2 goals you want to achieve over the next 3 months.  This will help give your workouts some purpose when you attend CrossFit at Industrial Athletics on a regular basis.

We hope you recorded your max effort squat clean last week.  Today, our squat clean work will be based on a percentage of that weight.

CrossFit Alloy WOD for 9/27/2015:

Strength:
3×3 Squat Cleans at 80% of 1 rep
3×2 Squat Cleans at 85%
3×1 Squat Cleans at 90%

MetCon:

In 5 Minutes work up to a heavy 5 rep Shoulder to Overhead weight
then . . .
Every Minute on the Minute for 12 Minutes:
Min 1:  5 Shoulder to Overhead at weight established in 5 minutes
Min 2:  10 Toes to Bar

Post Clean Weights and Shoulder to Overhead Weight to Comments

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  • Avatar Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    In 5 Minutes work up to a heavy 5 rep Shoulder to Overhead weight
    then . . .
    Every Minute on the Minute for 12 Minutes:
    Min 1: 5 Shoulder to Overhead at weight established in 5 minutes
    Min 2: 7 Toes to Bar

    Brass:
    In 5 Minutes work up to a heavy 5 rep Shoulder to Overhead weight
    then . . .
    Every Minute on the Minute for 12 Minutes:
    Min 1: 5 Shoulder to Overhead at weight established in 5 minutes
    Min 2: 10 Hanging Leg Lifts

    Bronze:
    In 5 Minutes work up to a heavy 5 rep Shoulder to Overhead weight
    then . . .
    Every Minute on the Minute for 12 Minutes:
    Min 1: 5 Shoulder to Overhead at weight established in 5 minutes
    Min 2: 7 Lying Leg Lifts