We are 2 or so weeks into our 3 month goals. Â How are you progressing? Â I have seen a lot of progress in individuals who are practicing to achieve their goals on a regular basis. Â Some who have double under goals are getting closer every day. Â Those with muscle up goals are developing strength in pullups that seemed unattainable before. Â We are also seeing more intensity during heavy lifting sessions. Â Way to go everyone. Â Keep up the hard work.
The Olympic Lifting accessory work for today is the same sequence we saw last week with cleans. Â If you are not comfortable with squat snatches, catch in the power position and ride down the overhead squat. Â If you are not comfortable with overhead squats, stick to power cleans for technique work.
CrossFit Alloy WOD for 9/22/2015:
Olympic Lifting Accessory Work:
5 Minutes to work up to Moderate Rate (not exceeding 70% of 1 rep Hang Squat Snatch):
1. High Hang Squat Snatch
2. Mid thigh Squat Snatch
3. Below the Knee Squat Snatch
Note: Â This is technique work
MetCon:
6 Rounds for Time:
30 Double Unders
15 Pullups
5 Handstand Pushups (25/level)
Post Weights and Time to Comments
Scaling:
Platinum: As written above.
Steel:
6 Rounds for Time:
20 Double Unders
10 Pullups
5 Handstand Pushups (Raised Target)
Brass:
6 Rounds for Time:
20 Double Unders or 60 Single Unders
10 Pullups (Banded)
5 Piked Handstand Pushups
Bronze:
5 Rounds for Time:
50 Single Unders
10 Ring Rows
5 DB Shoulder Press (25/15)
Steel: 10:07 (with strict pull-ups)