Whether you realized it or not, we have been working up to today for the last two weeks. Â With deadlift strength work, we have been getting stronger at pulling from the ground. Â Two weeks ago, we worked on our clean through progression designed to reinforce pulling into the hip before bending your arms. Â Last week, we worked on heavy sets of 3 hang power cleans to help develop some strength and get used to pulling something heavy from the hip. Â Today, we put everything together to test our max power clean weight.
CrossFit Alloy WOD for 2/3/2016:
Olympic Lifting Accessory Work:
Max Effort Power Cleans:
1, 1, 1, 1, 1, 1, 1
MetCon:
For Time:
1 Stair Climb
42 KB Swings (1.5/1)
21 Burpee Over Boxes (24/20)
1 Stair Climb
30 KB Swings
15 Burpess Over Boxes
1 Stair Climb
18 KB Swings
9 Bupree Over Boxes
Post Weight and Time to Comment
7:30pm – Olympic Lifting with Greene Barbell Club
Scaling:
Platinum: As written above.
Steel:
For Time:
1 Stair Climb
42 KB Swings (1.25/0.75)
21 Burpee Over Boxes (24/20)
1 Stair Climb
30 KB Swings
15 Burpess Over Boxes
1 Stair Climb
18 KB Swings
9 Bupree Over Boxes
Brass:
For Time:
1 Stair Climb
30 KB Swings (1.25/0.75)
15 Burpee Over Boxes (24/20)
1 Stair Climb
24 KB Swings
12 Burpess Over Boxes
1 Stair Climb
18 KB Swings
9 Bupree Over Boxes
Bronze:
For Time:
1 Stair Climb
30 KB Swings (1.0/0.5)
15 Burpee Over Boxes (20/Short Box)
1 Stair Climb
24 KB Swings
12 Burpess Over Boxes
1 Stair Climb
18 KB Swings
9 Bupree Over Boxes