This week has been an off week from our regular strength program. Â We maxed our push press and front squats last week. Â We will start overhead squats and deadlifts next week. Â For today, our Olympic Lifting accessory work is finding our max effort squat clean. Â This is the most weight we can squat clean 1 time. Â If you are a numbers person, if done properly, your max effort squat cleans should be roughly 90% of the 1 rep front squat. Â 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. Â When first announced, this WOD was described as one that will be painful and hurt the more elite among us. Â 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
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