It is the first day of the October 2016 CrossFit Fundamentals Program. Â If you see new faces around the gym, make sure you introduce yourself.
Last week, we challenged our max effort 1 rep hang power clean. Â Dipping and driving with the bar above our knees and catching above parallel in the “power” position. Â Today, we are going to drop our hips below parallel and test our 1 rep max effort hang squat clean.
CrossFit Alloy WOD for 10/3/2016:
Olympic Lifting Accessory Work:
Hang Squat Clean
15 Min to find 1 Rep Max
MetCon:
For Time:
21 HSPUs
21 TTB
21 Box Jumps (24/20)
15 HSPUs
15 TTB
15 Box Jumps
9 HSPUs
9 TTB
9 Box Jumps
Post Weight and Time to Comments
Scaling:
Platinum: As written above.
Steel:
For Time:
15 HSPUs
15 TTB
15 Box Jumps (24/20)
12 HSPUs
12 TTB
12 Box Jumps
9 HSPUs
9 TTB
9 Box Jumps
Brass:
For Time:
15 Piked HSPUs
15 Hanging Leg Raises
15 Box Jumps (24/20)
12 Piked HSPUs
12 Hanging Leg Raises
12 Box Jumps
9 Piked HSPUs
9 Hanging Leg Raises
9 Box Jumps
Bronze:
For Time:
15 DB Shoulder Press (25/15)
15 Lying Leg Raises
15 Box Jumps (20/short box)
12 DB Shoulder Press
12 Lying Leg Raises
12 Box Jumps
9 DB Shoulder Press
9 Lying Leg Raises
9 Box Jumps