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CrossFit WOD and Olympic Lifting for 7/8/2015

Today we introduce the second strength movement for the month of July.  To compliment our skill work this month, we will be performing heavy power snatches.  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.  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

Join the discussion 2 Comments

  • Crimlaw says:

    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)

  • Crimlaw says:

    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)