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Max Effort Squat Cleans for 10/22/2015

This week has been an off week from our regular strength program.  We maxed our push press and front squats last week.  We will start overhead squats and deadlifts next week.  For today, our Olympic Lifting accessory work is finding our max effort squat clean.  This is the most weight we can squat clean 1 time.  If you are a numbers person, if done properly, your max effort squat cleans should be roughly 90% of the 1 rep front squat.  Therefore, since we all established our max effort front squat last week, you have a number to shoot for today.

For the MetCon today, we return to a CrossFit Open wod from seasons past.  When first announced, this WOD was described as one that will be painful and hurt the more elite among us.  You don’t want to tap out after 3 or 6 minutes, so make sure you scale accordingly.

CrossFit Alloy WOD for 10/22/2015:

Olympic Lifting:
Max Effort Squat Clean in 15 Minutes

MetCon:
As Many Rounds as Possible:
From 0:00-3:00 2 Rounds
10 Overhead Squats (95/65)
10 Chest to Bar Pullups
From 3:00-6:00 2 Rounds
12 Overhead Squats
12 Chest to Bar Pullups
Continue until you cannot complete 2 full rounds in 3 Minutes

Post Weight and Last Full Round plus Reps to Comments

Join the discussion One Comment

  • Crimlaw says:

    Platinum: As written above.

    Steel:
    Every 3 minutes for as long as possible complete:

    From 0:00-3:00
    2 rounds of:
    8 overhead squats (75 / 55 lb.)
    8 pull-ups

    From 3:00-6:00
    2 rounds of:
    10 overhead squats (75 / 55 lb.)
    10 pull-ups

    From 6:00-9:00
    2 rounds of:
    12 overhead squats (75 / 55 lb.)
    12 pull-ups

    Etc., following same pattern until you fail to complete both rounds

    Brass:
    Every 3 minutes for as long as possible complete:

    From 0:00-3:00
    2 rounds of:
    6 overhead squats (65 / 45 lb.)
    6 pull-ups

    From 3:00-6:00
    2 rounds of:
    8 overhead squats (65 / 45 lb.)
    8 pull-ups

    From 6:00-9:00
    2 rounds of:
    10 overhead squats (65 / 45 lb.)
    10 pull-ups

    Etc., following same pattern until you fail to complete both rounds

    Bronze:
    Every 3 minutes for as long as possible complete:

    From 0:00-3:00
    2 rounds of:
    6 overhead squats (55 / 35 lb.)
    6 Ring Rows

    From 3:00-6:00
    2 rounds of:
    8 overhead squats (55 / 35 lb.)
    8 Ring Rows

    From 6:00-9:00
    2 rounds of:
    10 overhead squats (55 / 35 lb.)
    10 Ring Rows

    Etc., following same pattern until you fail to complete both rounds