Today we have an Olympic Lifting Complex for our Olympic Lifting Accessory work. Â The Clean and Jerk is one of two Olympic lifts that are performed in contests. Â As the most powerful way to pick up a bar from the ground and drive it overhead, the Clean and Jerk is a fantastic stregnth builder. Â To help perfect our clean and jerks, today’s EMOM will break it down into its individual pieces: Â deadlift, hang power clean, front squat, and split jerk. Â Athletes may adjust weight at their preference for either more skill practice or heavier stregnth training.
CrossFit Alloy WOD for 3/22/2016:
Olympic Lifting Accessory Work:
EMOM 8 Minutes
1 Deadlift
1 Hang Power Clean
1 Front Squat
1 Split Jerk
*Athlete picks weight and may adjust
MetCon:
AMRAP 6 Min:
4 Handstand Pushups (level)
8 KB Swings (2/1.5)
Rest 2 Min
2 Min ME Deadlifts (225/155)
Post Rounds and Reps to Comments
Scaling:
Platinum: As written above.
Steel:
AMRAP 6 Min:
4 Handstand Pushups (Raised Target)
8 KB Swings (1.5/1)
Rest 2 Min
2 Min ME Deadlifts (185-155/125-105)
Brass:
AMRAP 6 Min:
4 Piked Handstand Pushups
8 KB Swings (1.25/0.75)
Rest 2 Min
2 Min ME Deadlifts (135/95)
Bronze:
AMRAP 6 Min:
4 Hand Release Pushups
8 KB Swings (0.75/0.5)
Rest 2 Min
2 Min ME Deadlifts (115/75)
Steel: 6 rounds plus 4 HSPU’s; 27 Deadlifts at 185 lbs.