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Squat Cleans for 11/6/2015

Before changing our strength programming to overhead squats, we were working on our front squats.  We use Olympic Lifting accessory days to apply the strength we build in our strength programming.  So, today, we will be doing squat cleans.  We established our 1 rep max squat clean last week.  Today, we will perform an EMOM with a percentage of that max.

Don’t forget that today is the last day to preorder hoodies.

November 11th, we will be participating in the Three Wise Men WOD.

CrossFit Alloy WOD for 11/6/2015:

Olympic Lifting Accessory Work:
EMOM 6 Min:
2 Squat Cleans (75%)

MetCon:
AMRAP 10 Min:
7 Front Squats (115/75)
7 Thrusters
7 Shoulder to Overhead

Post Weights and Rounds to Comments

6:30pm – Olympic Lifting with Greene Barbell Club

Join the discussion One Comment

  • Avatar Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    AMRAP 10 Min:
    7 Front Squats (95/65)
    7 Thrusters
    7 Shoulder to Overhead

    Brass:
    AMRAP 10 Min:
    7 Front Squats (75/55)
    7 Thrusters
    7 Shoulder to Overhead

    Bronze:
    AMRAP 10 Min:
    7 Front Squats (55/35)
    7 Thrusters
    7 Shoulder to Overhead