Today we introduce the second strength movement for the month of July. Â To compliment our skill work this month, we will be performing heavy power snatches. Â Not considered to be as difficult as the squat snatch, the power snatch is an explosive lift from the floor and finishes with the bar locked overhead while “catching” in a partial squat. Â Power snatches will help to build strength and confidence in our squat snatches.
CrossFit Alloy WOD for 7/8/2015:
Strength:
Power Snatches
8, 8, 8, 8, 8
MetCon:
As Many Rounds as Possible in 15 Minutes:
Row 1000m
then for the remainder of the time . . .
AMRAP
10 Chest to Bar Pullups
10 Hang Power Cleans (135/95)
Post Weight and Rounds to Comments
7:30pm – Olympic Lifting with Greene Barbell Club
Scaling:
Platinum: As written above.
Steel:
As Many Rounds as Possible in 15 Minutes:
Row 1000m
then for the remainder of the time . . .
AMRAP
7 Chest to Bar Pullups
7 Hang Power Cleans (115/75)
Brass:
As Many Rounds as Possible in 15 Minutes:
Row 1000m
then for the remainder of the time . . .
AMRAP
7 Pullups (may be banded)
7 Hang Power Cleans (95/75)
Bronze:
As Many Rounds as Possible in 15 Minutes:
Row 750m
then for the remainder of the time . . .
AMRAP
7 Jumping Pullups
7 Hang Power Cleans (75-55/55-35)
Scaling:
Platinum: As written above.
Steel:
As Many Rounds as Possible in 15 Minutes:
Row 1000m
then for the remainder of the time . . .
AMRAP
7 Chest to Bar Pullups
7 Hang Power Cleans (115/75)
Brass:
As Many Rounds as Possible in 15 Minutes:
Row 1000m
then for the remainder of the time . . .
AMRAP
7 Pullups (may be banded)
7 Hang Power Cleans (95/75)
Bronze:
As Many Rounds as Possible in 15 Minutes:
Row 750m
then for the remainder of the time . . .
AMRAP
7 Jumping Pullups
7 Hang Power Cleans (75-55/55-35)