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CrossFit WOD and Olympic Lifting for 7/31/2015

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

Join the discussion 2 Comments

  • Crimlaw says:

    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)

  • Crimlaw says:

    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)