Industrial Athletics – CrossFit
We are combining a simple gymnastics movement with a complex barbell movement today. The pushups should go fast. When you get to the squat cleans, slow yourself down a little and pay attention to your form and position.
Metcon (Time)
For Time:
42,30,18
Pushups
21,15,9
Squat Cleans (50%)
Weightlifting
Power Snatch + Snatch + OHS
Every 90 x 6
1, 1, 2 @ 50%
1, 1, 2 @ 60%
4x 1, 1, 2 @ 70%
Snatch Grip Deadlift
E2MOM 8 Min:
6 @ 60%
3x 8 @ 70%
Front Squat
E2MOM 12 Min:
Pause in the bottom on the first rep
3 @ 60% of Clean
3 @ 70%
4x 4 @ 80%
Scaling:
Platinum: As written above.
Steel:
For Time:
30, 24 18
Pushups
21,15,9
Squat Cleans (50%)
Brass:
For Time:
30, 24, 18
Pushups (may use box)
21,15,9
Hang Squat Cleans (50%)
Bronze:
For Time:
30, 24, 18
Pushups (may use box)
15, 12, 9
Squat Cleans (50%)