The Olympic Lifting Accessory work for this week is dedicated to practicing our snatches. Specifically, we are looking at the “second pull” of the snatch. It is the movement of the bar from above the knees to the hips before pulling the bar over our head. In July, the CFE was dedicated to this portion of the lift. It is the goal of today’s EMOM, so think out that goal while moving.
CrossFit Alloy WOD for 10/14/2016:
Olympic Lifting Accessory Work:
EMOM 8 Min:
1 Dip Drive (75%)
1 Dip Drive High Pull
2 Hang Power Snatches
MetCon:
For Time:
80 Pushups
70 KTE
60 Box Jumps (24/20)
50 Handstand Pushups
6:30pm – Olympic Lifting with Greene Barbell Club
Scaling:
Platinum: As written above.
Steel:
For Time:
70 Pushups
60 KTE
50 Box Jumps (24/20)
35 Handstand Pushups (ab Mat)
Brass:
For Time:
60 Pushups (may use box)
50 Hanging Leg Raises
40 Box Jumps (24/20)
25 Piked HSPU’s
Bronze:
For Time:
50 Pushups (may use box)
40 Lying Leg Lifts
30 Box Jumps (20/short box)
25 DB Shoulder Press (25/15)