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
Post Time To Comments
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