Since we did Power Snatches on Tuesday, we will be doing Thrusters today. Â As the other strength movement for this month, the Thusters is a great way to build strength and power. Â Requiring the athlete to drive out of the bottom of the front squat and press a weight barbell overhead, the thruster recruits almost every major muscle in the body. Â Remember to wait until your hips are all the way open after your front squat before you press the bar overhead. Â That will maximize the force from your strong lower body.
CrossFit Alloy WOD for 7/16/2015:
Strength:
Thrusters
5, 5, 5, 5, 5
MetCon:
As Many Rounds As Possible in 5 Minutes:
5 Power Snatches @ 85% of Tuesday’s Weight or (135/95)
8 Pullups
Rest 3 Minutes
As Many Rounds as Possible in 5 Minutes:
8 Power Snatches @ 65% of Tuesday’s Weight or (95/65)
5 Chest to Bar Pullups
Post Rounds for Each AMRAP to Comments
Scaling:
Platinum: As written above.
Steel:
As Many Rounds As Possible in 5 Minutes:
5 Power Snatches @ 75% of Tuesday’s Weight or (115/75)
8 Pullups
Rest 3 Minutes
As Many Rounds as Possible in 5 Minutes:
8 Power Snatches @ 55% of Tuesday’s Weight or (75/55)
5 Chest to Bar Pullups
Brass:
As Many Rounds As Possible in 5 Minutes:
3 Power Snatches (95-75/65-55)
6 Pullups (may be banded)
Rest 3 Minutes
As Many Rounds as Possible in 5 Minutes:
6 Power Snatches (75-55/55-35)
3 Chest to Bar Pullups (may be banded)
Bronze:
As Many Rounds As Possible in 5 Minutes:
3 Hang Power Snatches (55/35)
6 Jumping Pullups
Rest 3 Minutes
As Many Rounds as Possible in 5 Minutes:
6 Hang Power Snatches (55/35)
3 Jumping Pullups
Scaling:
Platinum: As written above.
Steel:
As Many Rounds As Possible in 5 Minutes:
5 Power Snatches @ 75% of Tuesday’s Weight or (115/75)
8 Pullups
Rest 3 Minutes
As Many Rounds as Possible in 5 Minutes:
8 Power Snatches @ 55% of Tuesday’s Weight or (75/55)
5 Chest to Bar Pullups
Brass:
As Many Rounds As Possible in 5 Minutes:
3 Power Snatches (95-75/65-55)
6 Pullups (may be banded)
Rest 3 Minutes
As Many Rounds as Possible in 5 Minutes:
6 Power Snatches (75-55/55-35)
3 Chest to Bar Pullups (may be banded)
Bronze:
As Many Rounds As Possible in 5 Minutes:
3 Hang Power Snatches (55/35)
6 Jumping Pullups
Rest 3 Minutes
As Many Rounds as Possible in 5 Minutes:
6 Hang Power Snatches (55/35)
3 Jumping Pullups