We start today with a short 7 minutes AMRAP of Power Cleans and Pushups. It is your choice today whether you want to go heavy and get less rounds or pick a lighter clean weight and move faster. A heavier weight will help to build strength while a lighter weight will work more on endurance.
Following the AMRAP, we will load some barbells for front squats. The first 2 sets will work on your endurance. The last 3 sets will work more on lifting heavy weight. If you want to get the full benefit from this EMOM, control the decent of the squat as much as possible.
CrossFit Alloy WOD for 4/25/2017:
Buy-In:
AMRAP 7 Min:
10 Power Cleans (135/95)
20 Pushups
MetCon:
E3MOM x 5:
Front Squats
2×10 @ 60%
2×5 @ 80%
1×2 @ 85%
Scaling for buy in:
Platinum: As written above.
Steel:
AMRAP 7 Min:
10 Power Cleans (115/75)
15 Pushups
Brass:
AMRAP 7 Min:
8 Hang Power Cleans (95/65)
15 Pushups (may use a box)
Bronze:
AMRAP 7 Min:
8 Hang Power Cleans (75/55)
12 Pushups (may use box)