Since we did Power Snatches on Tuesday, we will be doing Thrusters today. As the other strength movement for this month, the Thusters is a great way to build strength and power. 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. Remember to wait until your hips are all the way open after your front squat before you press the bar overhead. 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