Latest WOD

Handstand Pushups and more for 9/4/2015

We start our Olympic Lifting accessory work this week.  The monthly strength work will be dedicated to power lifting movements, such as squats, presses, and deadlifts.  For our Olympic Lifting, we will be adding different complexes and sequences throughout the week.  Sometimes, the added Olympic Lifting work will be meant for skill and technique.  Sometimes, the added work will be for weight and extra heaving lifting.

CrossFit Alloy WOD for 9/4/2015:

Olympic Lifting Accessory Work:
EMOM 9 Minutes:
Min 1-4:  2 Hang Power Cleans (205/140)
Min 5:  Rest
Min 6-9:  2 Hang Squat Snatches (165/115)

MetCon:
5 Rounds for Time:
10 Handstand Pushups (level/abmat)
20 Pullups
1 Road Sprint

Post Time to Comments

6:30pm – Olympic Lifting with Greene Barbell Club 

Join the discussion One Comment

  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    Olympic Lifting Accessory Work:
    EMOM 9 Minutes:
    Min 1-4: 2 Hang Power Cleans (165/115)
    Min 5: Rest
    Min 6-9: 2 Hang Squat Snatches (135/95)

    MetCon:
    5 Rounds for Time:
    7 Handstand Pushups (Raised Target)
    14 Pullups
    1 Road Sprint

    Brass:
    Olympic Lifting Accessory Work:
    EMOM 9 Minutes:
    Min 1-4: 2 Hang Power Cleans (135-115/95-75)
    Min 5: Rest
    Min 6-9: 2 Hang Power Snatches (ride the Overhead Squat) (115-95/75-65)

    MetCon:
    5 Rounds for Time:
    7 Piked Handstand Pushups
    14 Pullups (banded)
    1 Road Sprint

    Bronze:
    Olympic Lifting Accessory Work:
    EMOM 9 Minutes:
    Min 1-4: 2 Hang Power Cleans (95-75/65-55)
    Min 5: Rest
    Min 6-9: 2 Hang Power Snatches (ride the Overhead Squat) (75-55/55-35)

    MetCon:
    5 Rounds for Time:
    7 DB Shoulder Press (25/15)
    14 Jumping Pullups
    1 Garage Sprint