Skip to main content
Latest WOD

Max Hang Squat Clean for 10/3/2016

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

Join the discussion One Comment

  • 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