We start our Olympic Lifting accessory work this week. Â The monthly strength work will be dedicated to power lifting movements, such as squats, presses, and deadlifts. Â For our Olympic Lifting, we will be adding different complexes and sequences throughout the week. Â Sometimes, the added Olympic Lifting work will be meant for skill and technique. Â 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: Â 2 Hang Power Cleans (205/140)
Min 5: Â Rest
Min 6-9: Â 2 Hang Squat Snatches (165/115)
MetCon:
5 Rounds for Time:
10 Handstand Pushups (level/abmat)
20 Pullups
1 Road Sprint
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6:30pm – Olympic Lifting with Greene Barbell ClubÂ
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