We start today’s WOD with an Olympic lifting movements. The goal of this EMOM is to help athletes become more comfortable with weight overhead first when catching the bar overhead and then balancing the bar through an overhead squat. The weight should be heavy so as to provide a challenge, but should not be cause any failed reps.
The AMRAP is a longer MetCon for these 3 movements. 15 minutes of any workout is certainly going to get you out of breath when double unders are involved. Then, we are asking you to perform technical ring dips and put a heavy barbell on your back for back squats.
CrossFit Alloy WOD for 2/24/2016:
Olympic Lifting Accessory Work:
EMOM 8 Min:
1 Power Snatch (165/115)
1 Overhead Squat
MetCon:
AMRAP 15 Min:
40 Double Unders
15 Ring Dips
10 Back Squats (135/95)
Post Rounds to Comments
7:30pm – Olympic Lifting with Greene Barbell Club
Scaling:
Platinum: As written above.
Steel:
AMRAP 15 Min:
30 Double Unders
8 Ring Dips
10 Back Squats (115/75)
Brass:
AMRAP 15 Min:
20 Double Unders or 60 Single Unders
8 Hand Release Push-ups (knees)
10 Back Squats (95-75/65-55)
Bronze:
AMRAP 15 Min:
45 Single Unders
8 Push-ups (knees)
7 Back Squats (55/35)
Snatch excercise – 75#
WOD – Steel – 6+6
Last WOD before the open!!! Next up 16.1. Get registered people.