Latest WOD

Max Effort Squat Clean for 8/16/2016

By August 15, 20163 Comments

This Saturday is an Industrial Athletics cookout.  We do our cookouts potluck style.  So, plan to bring your favorite dish or drink to share.  We are asking that people sign up on the white board to mark what they are bringing.

This Saturday is also our August Continuing Fitness Eduction (“CFE”).  This month, we will be working on some sprinting techniques and ways to improve our 400m time.  We will also retest our 400m sprint times to see if we are getting any better.

We are testing our Max Effort Squat Clean today.  Last month we tested our Max Effort Snatch.  Both of these numbers will come in handy this Fall, so make sure you are recording max lift numbers.

CrossFit Alloy WOD for 8/16/2016:

Olympic Lifting Accessory Work:
Max Effort Squat Clean
1, 1, 1, 1, 1, 1, 1

MetCon:
AMRAP 10 Min
5 Back Squats (135/95)
10 Pullups
5 Back Squats
5 Bar Muscle Ups

Post Weight and Rounds to Comments

Join the discussion 3 Comments

  • Avatar Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    AMRAP 10 Min
    5 Back Squats (115/75)
    7 Pullups
    5 Back Squats
    3 Bar Muscle Ups

    Brass:
    AMRAP 10 Min
    5 Back Squats (115-95/75-65)
    7 Pullups (may be banded)
    5 Back Squats
    14 Pullups (may be banded)
    14 Push-ups (may use box)

    Bronze:
    AMRAP 10 Min
    5 Back Squats (75/55)
    5 Ring Rows
    5 Back Squats
    10 Ring Rows
    10 Push-ups (may use box)

  • Avatar joed says:

    Max Effort Squat Cleans: 150 lbs. New PR

    Steel: 3 rounds plus 18 (with strict pull-ups). After time cap, completed 2 more bar muscle-ups to complete round.