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CrossFit WOD and Olympic Lifting for 7/10/2015

We are finishing the week with our monthly strength complex.  Today’s complex is combination of cleans mixed with a front squat.  This complex was also the strength portion of a competition a few years ago.  We loved it then, so we are using it now.  Do you best to catch the hang squat clean below parallel.

CrossFit Alloy WOD for 7/10/2015:

Strength Complex:
Max Effort 1 Rep
Power Clean
Front Squat
Hang Squat Clean

MetCon:
As Many Rounds as Possible in 7 Minutes:
8 Deadlifts (155/105)
5 Push Jerk
5 Back Squats
Rest 3 Minutes:
As Many Reps as Possible in 2 Minutes of Each:
Deadlifts (115/75)
Push Jerk (115/75)
Back Squats (115/75)
Note:  Complete 2 minutes of deadlifts, then 2 minutes of push jerks, and so on.

Post Weight, Rounds, and Reps to Comments

6:30pm – Olympic Lifting with Greene Barbell Club 

Join the discussion 2 Comments

  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    As Many Rounds as Possible in 7 Minutes:
    8 Deadlifts (135/95)
    5 Push Jerk
    5 Back Squats
    Rest 3 Minutes:
    As Many Reps as Possible in 2 Minutes of Each:
    Deadlifts (95/65)
    Push Jerk (95/65)
    Back Squats (95/65)
    Note: Complete 2 minutes of deadlifts, then 2 minutes of push jerks, and so on.

    Brass:
    As Many Rounds as Possible in 7 Minutes:
    8 Deadlifts (115-95/75-55)
    5 Push Jerk
    5 Back Squats
    Rest 3 Minutes:
    As Many Reps as Possible in 2 Minutes of Each:
    Deadlifts (75/55)
    Push Jerk (75/55)
    Back Squats (75/55)
    Note: Complete 2 minutes of deadlifts, then 2 minutes of push jerks, and so on.

    Bronze:
    As Many Rounds as Possible in 7 Minutes:
    8 Deadlifts (75/55)
    5 Push Jerk
    5 Back Squats
    Rest 3 Minutes:
    As Many Reps as Possible in 2 Minutes of Each:
    Deadlifts (55/35)
    Push Jerk (55/35)
    Back Squats (55/35)
    Note: Complete 2 minutes of deadlifts, then 2 minutes of push jerks, and so on.

  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    As Many Rounds as Possible in 7 Minutes:
    8 Deadlifts (135/95)
    5 Push Jerk
    5 Back Squats
    Rest 3 Minutes:
    As Many Reps as Possible in 2 Minutes of Each:
    Deadlifts (95/65)
    Push Jerk (95/65)
    Back Squats (95/65)
    Note: Complete 2 minutes of deadlifts, then 2 minutes of push jerks, and so on.

    Brass:
    As Many Rounds as Possible in 7 Minutes:
    8 Deadlifts (115-95/75-55)
    5 Push Jerk
    5 Back Squats
    Rest 3 Minutes:
    As Many Reps as Possible in 2 Minutes of Each:
    Deadlifts (75/55)
    Push Jerk (75/55)
    Back Squats (75/55)
    Note: Complete 2 minutes of deadlifts, then 2 minutes of push jerks, and so on.

    Bronze:
    As Many Rounds as Possible in 7 Minutes:
    8 Deadlifts (75/55)
    5 Push Jerk
    5 Back Squats
    Rest 3 Minutes:
    As Many Reps as Possible in 2 Minutes of Each:
    Deadlifts (55/35)
    Push Jerk (55/35)
    Back Squats (55/35)
    Note: Complete 2 minutes of deadlifts, then 2 minutes of push jerks, and so on.