Latest WOD

Squat Cleans for 8/11/2016

Today’s Olympic Lifting Accessory work continues our work on Cleans.  Last week, we saw some technique work.  This week, we will work on some strength building to help improve our Squat Clean.  The Squat Clean is the most powerful way to pull a barbell from the ground and catch it on your shoulders.  If you have not developed the skill yet to catch the barbell in the squat, then catch in the power position and drop into the front squat.

CrossFit Alloy WOD for 8/11/2016:

Olympic Lifting Accessory Work:

EMOM 8 Min:
2 Squats Cleans (80%)

MetCon:
AMRAP 10 Min:
5 Snatches (155/105)
10 Jump Over Boxes (30/24)

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  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    AMRAP 10 Min:
    5 Snatches (135-115/95-75)
    10 Jump Over Boxes (30/24)

    Brass:
    AMRAP 10 Min:
    5 Hang Power Snatches (95/65)
    10 Jump Over Boxes (24/20)

    Bronze:
    AMRAP 10 Min:
    5 Snatches (75-55/55-35)
    10 Jump Over Boxes (20/short box)