This week’s Olympic Lifting Accessory work builds from last week. Last week, we did a combination of deadlifts, hang power cleans, and full power cleans. Â We worked on the technique of bringing the bar into the hip and locked arms before pulling the bar into the power catch position. Â This week, we are working on strength building as we prepare to test our 1 rep max power clean next week.
The next CrossFit Fundamentals class starts Monday, February 1st. Â Bring your friends and family.
CrossFit Alloy WOD for 1/29/2016:
Olympic Lifting Accessory Work:
EMOM 10 Min:
3 Hang Power Cleans (225/155)
MetCon:
AMRAP 20 Min:
10 Pullups
10 Knees to Elbows
10 Burpees
40 Double Unders
Post Rounds to Comments
6:30pm – Olympic Lifting with Greene Barbell Club
Scaling:
Platinum: As written above
Steel:
AMRAP 20 Min:
7 Pullups
7 Knees to Elbows
7 Burpees
30 Double Unders
Brass:
AMRAP 20 Min:
7 Pullups (banded)
7 Hanging Knee Raises
7 Burpees
25 Double Unders or 75 Singles Unders
Bronze:
AMRAP 20 Min:
7 Ring Rows
7 Situps
7 Burpees
50 Single Unders
Steel: 7 rounds plus 21 reps (all pull-ups done strict and unbroken)
EMOM: 135 lbs. x 3 reps for 10 rounds