It is the first day of the October 2016 CrossFit Fundamentals Program. 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. Dipping and driving with the bar above our knees and catching above parallel in the “power” position. 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