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Rowing, KB Snatches, and TTB for 1/20/2016

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The next cooking school at Gaynor’s school of cooking will be Saturday February 27th.  The event goes from 6pm-10pm.  The cost is $75/person.  We all show up at the school, break up into 3-4 groups, learn to cook, and then enjoy what we make as a group.  Last time we did it, it was a ton of fun.  There is a cap of 18 people, so sign up today.

We start today with some clean work.  We will be working on form today.  Next week will be some heavier work.  Max effort power cleans coming in two weeks.

CrossFit Alloy WOD for 1/20/2016:

Olympic Lifting Accessory Work:
EMOM 8 Min:
1 Deadlift (225/155) (185-155/125-105) (135-115/95-75) (95-65)
1 Hang Power Clean
1 Power Clean

MetCon:
3 Rounds for Reps:
1 Min Rowing for Cals
Rest 30 sec
1 Min 1 Arm KB Snatches (1.5/1)
Rest 30 sec
1 Min Toes to bar
Rest 30 sec

Post Total Reps to Comments

7:30pm – Olympic Lifting with Greene Barbell Club

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  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    3 Rounds for Reps:
    1 Min Rowing for Cals
    Rest 30 sec
    1 Min 1 Arm KB Snatches (1.25/0.75)
    Rest 30 sec
    1 Min Knees to Elbows
    Rest 30 sec

    Brass:
    3 Rounds for Reps:
    1 Min Rowing for Cals
    Rest 30 sec
    1 Min 1 Arm KB Snatches (1/0.5)
    Rest 30 sec
    1 Min Hanging Leg Lifts
    Rest 30 sec

    Bronze:
    3 Rounds for Reps:
    1 Min Rowing for Cals
    Rest 30 sec
    1 Min 1 Arm KB Snatches (0.75/0.25)
    Rest 30 sec
    1 Min Lying Leg Lifts
    Rest 30 sec