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Max Effort Power Cleans for 2/3/2016

Whether you realized it or not, we have been working up to today for the last two weeks.  With deadlift strength work, we have been getting stronger at pulling from the ground.  Two weeks ago, we worked on our clean through progression designed to reinforce pulling into the hip before bending your arms.  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.  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

Join the discussion One Comment

  • Crimlaw says:

    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