We are starting the next strength cycle this week. Â Moving on from Front Squats and Push Presses, we will be starting Deadlifts and Overhead Squats. Â For today, we will change our Olympic Lifting Accessory work from snatches to cleans. Â This week, we will work on our clean technique. Â Next week will be clean strength. Â 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