Monday, Wednesday, and now today we have max effort lifts. This will be the end of shoulder press and back squat. Next week, we start EMOMs of two new strength movements.
Today’s WOD is designed to help you develop your squat snatch. Last Friday, we had skill work dedicated to becoming comfortable catching the bar overhead while snatching. Today, we are going to deliberately fatigued the shoulders in an effort to force the squat snatch as necessary to complete the lift.
CrossFit Alloy WOD for 12/11/2015:
Strength:
Shoulder Press:
Every 2 Minutes for 10 Minutes:
1, 1, 1, 1, 1, (90%)
MetCon:
AMRAP 6 Min:
10 Power Snatches (75/55)
20 Double Unders
Rest 2 Min
AMRAP 6 Min
10 STO (95/65)
20 Double Unders
Rest 2 Min
AMRAP 6 Min
5 Squat Snatches (115/75)
20 Double Unders
Post Rounds for Each AMRAP to Comments
6:30pm – Olympic Lifting with Greene Barbell Club is CANCELLED
Scaling:
Platinum: As written above.
Steel:
AMRAP 6 Min:
10 Power Snatches (75/55)
10 Double Unders
Rest 2 Min
AMRAP 6 Min
10 STO (95/65)
10 Double Unders
Rest 2 Min
AMRAP 6 Min
5 Squat Snatches (115/75)
10 Double Unders
Brass:
AMRAP 6 Min:
8 Hang Power Snatches (55/35)
10 Double Unders or 30 Singler Unders
Rest 2 Min
AMRAP 6 Min
8 STO (75/55)
10 Double Unders or 30 Single Unders
Rest 2 Min
AMRAP 6 Min
3 Hang Squat Snatches (95/65)
10 Double Unders or 30 Single Unders
Bronze:
AMRAP 6 Min:
6 Hang Power Snatches (55/35)
20 Single Unders
Rest 2 Min
AMRAP 6 Min
6 STO (75/55)
20 Single Unders
Rest 2 Min
AMRAP 6 Min
6 Hang Power Snatches (55/35)
20 Single Unders