We start today with a short 7 minutes AMRAP of Power Cleans and Pushups. Â It is your choice today whether you want to go heavy and get less rounds or pick a lighter clean weight and move faster. Â A heavier weight will help to build strength while a lighter weight will work more on endurance.
Following the AMRAP, we will load some barbells for front squats. Â The first 2 sets will work on your endurance. Â The last 3 sets will work more on lifting heavy weight. Â If you want to get the full benefit from this EMOM, control the decent of the squat as much as possible.
CrossFit Alloy WOD for 4/25/2017:
Buy-In:
AMRAP 7 Min:
10 Power Cleans (135/95)
20 Pushups
MetCon:
E3MOM x 5:
Front Squats
2×10 @ 60%
2×5 @ 80%
1×2 @ 85%
Scaling for buy in:
Platinum: As written above.
Steel:
AMRAP 7 Min:
10 Power Cleans (115/75)
15 Pushups
Brass:
AMRAP 7 Min:
8 Hang Power Cleans (95/65)
15 Pushups (may use a box)
Bronze:
AMRAP 7 Min:
8 Hang Power Cleans (75/55)
12 Pushups (may use box)