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Pistols, Situps, Box Jumps, and Dips for 4/11/2016

We are starting the next strength cycle this week.  Moving on from Front Squats and Push Presses, we will be starting Deadlifts and Overhead Squats.  For today, we will change our Olympic Lifting Accessory work from snatches to cleans.  This week, we will work on our clean technique.  Next week will be clean strength.  Finally, in two weeks, we will apply the strength we built during Front Squats to test our max effort squat clean.

CrossFit Alloy WOD for 4/11/2016:

Olympic Lifting Accessory Work:
EMOM 8 Min:
1 Power Clean
1 Front Squat
1 Squat Clean
*Athlete Picks the Weight

MetCon:
For Time:
30 Pistols
30 Situps
30 Lateral Box Jumps (24/20″)
40 Ring Dips
30 Lateral Box Jumps
30 Situps
30 Pistols

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  • Avatar Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    For Time:
    20 Pistols
    20 Situps
    20 Lateral Box Jumps (24/20″)
    30 Ring Dips
    20 Lateral Box Jumps
    20 Situps
    20 Pistols

    Brass:
    For Time:
    20 Pistol Progressions
    20 Situps
    20 Lateral Box Jumps (24/20″)
    30 HR Push-ups (knees)
    20 Lateral Box Jumps
    20 Situps
    20 Pistol Progressions

    Bronze:
    For Time:
    20 Walking Lunges
    20 Situps
    20 Lateral Box Jumps (20/Short Box)
    30 Push-ups (knees)
    20 Lateral Box Jumps
    20 Situps
    20 Walking Lunges