Latest WOD

Snatch Work for 6/10/2016

Don’t forget, we will be closed tomorrow for the Patriot Games.  Come cheer us on as we represent Industrial Athletics in another local competition.  This will be the last one for a while.

We have snatch work today as our Olympic Lifting Accessory work.  As one of the main areas of focus from our last survey, today is a combination of skill work and strength building.  We will start with a snatch pull at 100% of your max effort squat snatch.  This will train the body to open the hips all the way up with an explosive first and second pull.  The second movement will be a power snatch with a percentage of that first weight.  This will reinforce a hard hip drive needed to get maximum lift on the bar.  The final movements is the squat snatch with another percentage of the first weight.  The most skillful of the lifts used in CrossFit.

CrossFit Alloy WOD for 6/10/2016

Olympic Lifting Accessory Work:
EMOM 12 Min:
Min 1-4: 3 Snatch Pulls (100%)
Min 5-8: 3 Power Snatches (70%)
Min 9-12: 3 Squat Snatches (80%)

MetCon:
For Time:
20 Handstand Pushups
30 Burpees
40 Toes To Bar
50 Squats
10 Handstand Pushups
20 Burpees
30 Toes To Bar
40 Squats
5 Handstand Pushups
10 Burpees
15 Toes To Bar
20 Squats

6:30pm – Olympic Lifting with Greene Barbell Club 

Join the discussion 2 Comments

  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    For Time:
    20 Handstand Pushups (Raised Target)
    30 Burpees
    40 Toes To Bar
    50 Squats
    5 Handstand Pushups (Raised Target)
    10 Burpees
    15 Toes To Bar
    20 Squats
    5 Handstand Pushups (Raised Target)
    10 Burpees
    15 Toes To Bar
    20 Squats

    Brass:
    For Time:
    20 Piked Handstand Pushups
    30 Burpees
    40 Hanging Leg Raises
    50 Squats
    5 Piked Handstand Pushups
    10 Burpees
    15 Hanging Leg Raises
    20 Squats
    5 Piked Handstand Pushups
    10 Burpees
    15 Hanging Leg Raises
    20 Squats

    Bronze:
    For Time:
    20 DB Shoulder Press (25/15)
    30 Burpees
    40 Lying Leg Raises
    50 Squats
    5 DB Shoulder Press (25/15)
    10 Burpees
    15 Lying Leg Raises
    20 Squats
    5 DB Shoulder Press (25/15)
    10 Burpees
    15 Lying Leg Raises
    20 Squats

  • Jack Perins says:

    These are my fave 😍