Over the last few weeks, we have been working on increasing our pushing and pulling strength. Â We have been working with an uncommon lift to CrossFit, the bent over row. Â While not the most functional movement, it is fantastic for building power in the upper back, biceps, and posterior shoulders.
Today is Rachel’s Birthday. Â The workout was originally written with Sumo Deadlift High Pulls. Â However, knowing she really dislikes SDHP’s, we changed the workout to power cleans.
CrossFit Alloy WOD for 5/24/2016:
Strength:
Bent Over Row
1, 1, 1, 1, 1
MetCon:
With a continuously running clock for 12 minutes:
1 minute Box Jumps (30/24″)
1 minute Power Cleans (115/75#)
2 minutes Box Jumps
2 minutes Power Cleans
3 minutes Box Jumps
3 minutes Power CleansÂ
Post Weight and Reps to Comments
Scaling:
Platinum: As written above.
Steel:
With a continuously running clock for 12 minutes:
1 minute Box Jumps (24/20″)
1 minute Power Cleans (95/65#)
2 minutes Box Jumps
2 minutes Power Cleans
3 minutes Box Jumps
3 minutes Power Cleans
Brass:
With a continuously running clock for 12 minutes:
1 minute Box Jumps (24/20″)
1 minute Hang Power Cleans (75/55#)
2 minutes Box Jumps
2 minutes Hang Power Cleans
3 minutes Box Jumps
3 minutes Hang Power Cleans
Bronze:
With a continuously running clock for 12 minutes:
1 minute Box Jumps (20/short box″)
1 minute Hang Power Cleans (55/35#)
2 minutes Box Jumps
2 minutes Hang Power Cleans
3 minutes Box Jumps
3 minutes Hang Power Cleans