Latest WOD

Max Effort Squat Cleans for 4/28/2016

One last Max Effort day for this week.  Let’s find our max effort squat clean.  This is the most powerful Olympic Lift we can do.  The squat variation allows us to pull the most weight off of the ground and finish with it standing up in the high rack position.  Two weeks ago, we worked on developing that squat clean.  Last week, we put squat cleans in a MetCon and tried to do them quickly without always thinking about every technical aspect of the lift.  Today, put those elements together.

CrossFit Alloy WOD for 4/28/2016:

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

MetCon:
AMRAP 10 Minutes:
1 Parking Lot Sprint
10 Chest to Bar Pullups

Post Weight and Rounds to Comments

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  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    AMRAP 10 Minutes:
    1 Parking Lot Sprint
    10 Pullups

    Brass:
    AMRAP 10 Minutes:
    1 Parking Lot Sprint
    7 Pullups (Banded)

    Bronze:
    AMRAP 10 Minutes:
    1 Parking Lot Sprint
    7 Ring Rows