Latest WOD

Snatch and Clean and Jerk for 8/19/2016

Tomorrow is the CFE on sprinting.  Make sure you attend.  The CFE will start at 9:30am.  At 10:30am, we will have a partner/team workout.  After the workout, we eat.

The two Olympic Lifts are the snatch and clean and jerk.  The snatch is the fastest way to pull a barbell from the ground and lock it out overhead.  The clean and jerk is the most powerful way to do so.  In an Lifting competition, these two lifts are separated to give the lifter rest between.  However, since we like to mix things up in CrossFit, we are putting them in the same WOD.  Then, we are going to add the clock to keep you under some stress to move heavier weight faster.

CrossFit Alloy WOD for 8/19/2016:

Strength:
Tempo Overhead Squats
5, 5, 5, 5, 5 (3,0,x,2)

MetCon:
AMRAP 7 Min:
1 Snatch (185/125)
3 Clean and Jerks (185/125)

6:30pm – Olympic Lifting with Greene Barbell Club

Join the discussion One Comment

  • Avatar Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    AMRAP 7 Min:
    1 Snatch (155-135/105-95)
    3 Clean and Jerks

    Brass:
    AMRAP 7 Min:
    1 Hang Snatch (115-95/75-65)
    3 Hang Clean and Jerks

    Bronze:
    AMRAP 7 Min:
    1 Hang Snatch (75/55)
    3 Hang Clean and Jerks (75/55)