As we say goodbye to July, we have to finish our strength program for the month. In the process, why not make it a day of barbell work. Today is the day to apply all of the work you have put in all month to your snatches. Make sure you record your 1 rep weight, it will come back around in months to come.
CrossFit Alloy WOD for 7/31/2015:
Strength:
Power Snatches
1, 1, 1, 1, 1, 1, 1
MetCon
As Many Rounds as Possible in 5 Minutes:
5 Hang Power Snatches (65% of your 1 rep Power Snatch)
5 Overhead Squats (65% of your 1 rep Power Snatch)
Rest 3 Minutes
As Many Rounds as Possible in 5 Minutes:
5 Hang Power Cleans (135/95)
5 Front Squats (135/95)
Post Weight and Rounds to Comments
6:30pm – Olympic Lifting with Greene Barbell Club
Scaling:
Platinum: As written above:
Steel:
As Many Rounds as Possible in 5 Minutes:
5 Hang Power Snatches (65% of your 1 rep Power Snatch)
5 Overhead Squats (65% of your 1 rep Power Snatch)
Rest 3 Minutes
As Many Rounds as Possible in 5 Minutes:
5 Hang Power Cleans (115/75)
5 Front Squats (115/75)
Brass:
As Many Rounds as Possible in 5 Minutes:
5 Hang Power Snatches (65% of your 1 rep Power Snatch)
5 Overhead Squats (65% of your 1 rep Power Snatch)
Rest 3 Minutes
As Many Rounds as Possible in 5 Minutes:
5 Hang Power Cleans (95-75/65-55)
5 Front Squats (95-75/65-55)
Bronze:
As Many Rounds as Possible in 5 Minutes:
5 Hang Power Snatches (65% of your 1 rep Power Snatch)
5 Overhead Squats (65% of your 1 rep Power Snatch)
Rest 3 Minutes
As Many Rounds as Possible in 5 Minutes:
5 Hang Power Cleans (55/35)
5 Front Squats (55/35)
Scaling:
Platinum: As written above:
Steel:
As Many Rounds as Possible in 5 Minutes:
5 Hang Power Snatches (65% of your 1 rep Power Snatch)
5 Overhead Squats (65% of your 1 rep Power Snatch)
Rest 3 Minutes
As Many Rounds as Possible in 5 Minutes:
5 Hang Power Cleans (115/75)
5 Front Squats (115/75)
Brass:
As Many Rounds as Possible in 5 Minutes:
5 Hang Power Snatches (65% of your 1 rep Power Snatch)
5 Overhead Squats (65% of your 1 rep Power Snatch)
Rest 3 Minutes
As Many Rounds as Possible in 5 Minutes:
5 Hang Power Cleans (95-75/65-55)
5 Front Squats (95-75/65-55)
Bronze:
As Many Rounds as Possible in 5 Minutes:
5 Hang Power Snatches (65% of your 1 rep Power Snatch)
5 Overhead Squats (65% of your 1 rep Power Snatch)
Rest 3 Minutes
As Many Rounds as Possible in 5 Minutes:
5 Hang Power Cleans (55/35)
5 Front Squats (55/35)