Latest WOD

WOD for 8/27/2018

IndustrialAthletics – CrossFit

We are starting today with a test of our Max Effort Clean and Jerk. So, how much weight can you pick up off of the ground, catch on your shoulders, and press over your head?

Today’s Metcon is a high skill metcon. This is a skill workout. Your effort should be 70-80% of your max. Your attention should be on perfect reps under intensity, not going all out disregarding form and position for a high number of rounds.

Weightlifting

1: Clean and Jerk (E2MOM 8 Min: 1 @ 70% 1 @ 75% 1 @ 80@ 1 @ 85% 7 Min)

1: Clean and Jerk

E2MOM 8 Min:

1 @ 70%

1 @ 75%

1 @ 80@

1 @ 85%

7 Min to find max

Metcon

2: Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Min:

5 HSPU

10 Strict Pullups

16 Pistols

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  • Scaling:

    Platinum: As written above

    Steel:
    AMRAP 12 Min:
    5 HSPU (Raised target)
    16 Kipping Pullups
    16 Pistols

    Brass:
    AMRAP 12 Min:
    5 Piked HSPU
    10 Pullups (may be banded)
    12 Pistol Progressions

    Bronze:
    AMRAP 12 Min:
    5 Hard Pushups
    10 Jumping Pullups
    12 Lunges (each leg)