Industrial Athletics – CrossFit
For today’s WOD, everyone will be able to move through the rower without an issue. However, on the squat cleans and STO, pick a weight that keeps you moving. Were you here last Friday? The weight you did last Friday, is a good choice for today as well. You don’t have a lot of time, so keep moving.
Clean and Jerk
E2MOM 10 Min:
1 Clean and Jerk (90%)
Metcon (AMRAP – Reps)
2 Rounds for Reps:
2 Min Row (Cals)
30 Sec Rest
2 Min AMRAP
5 Squat Cleans (155/105)
5 Shoulder to Overhead
30 Sec Rest
Scaling:
Platinum: As written above
Steel:
2 Rounds for Reps:
2 Min Row (Cals)
30 Sec Rest
2 Min AMRAP
5 Squat Cleans (135/95)
5 Shoulder to Overhead
30 Sec Rest
Brass:
2 Rounds for Reps:
2 Min Row (Cals)
30 Sec Rest
2 Min AMRAP
5 Hang Squat Cleans (115-95/75-65)
5 Shoulder to Overhead
30 Sec Rest
Bronze:
2 Rounds for Reps:
2 Min Row (Cals)
30 Sec Rest
2 Min AMRAP
5 Hang Squat Cleans (75/55)
5 Shoulder to Overhead
30 Sec Rest