Today we have an Olympic Lifting Complex for our Olympic Lifting Accessory work. The Clean and Jerk is one of two Olympic lifts that are performed in contests. 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. To help perfect our clean and jerks, today’s EMOM will break it down into its individual pieces: deadlift, hang power clean, front squat, and split jerk. 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.