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. We worked on the technique of bringing the bar into the hip and locked arms before pulling the bar into the power catch position. 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. 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