We are 2 or so weeks into our 3 month goals. How are you progressing? I have seen a lot of progress in individuals who are practicing to achieve their goals on a regular basis. Some who have double under goals are getting closer every day. Those with muscle up goals are developing strength in pullups that seemed unattainable before. We are also seeing more intensity during heavy lifting sessions. Way to go everyone. Keep up the hard work.
The Olympic Lifting accessory work for today is the same sequence we saw last week with cleans. If you are not comfortable with squat snatches, catch in the power position and ride down the overhead squat. 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: This is technique work
6 Rounds for Time:
30 Double Unders
5 Handstand Pushups (25/level)
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