Over the last few weeks, we have been working on increasing our pushing and pulling strength. We have been working with an uncommon lift to CrossFit, the bent over row. 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. The workout was originally written with Sumo Deadlift High Pulls. 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 Cleans
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