It’s Friday, and that means our 3rd strength movements for the week. In past months, we have been picking “Odd” weighted movements to do on Fridays, like weighted stair climbs. This month, we are going to make Fridays a time to go back and do some heavy lifts we have neglected over the last couple of months because of our new designated monthly strength program.
CrossFit Alloy WOD for 10/10/2014:
Strength:
Deadlift
8, 8, 8, 8
MetCon:
Death by Power Cleans
First 10 Minutes (135/95)
Rest 2 Minutes
Second 10 Minutes (115/75)
You want to be able to complete both 10 minutes, so make sure you pick a weight accordingly.
Post Weights to Comments
6:30pm: Olympic Lifting Cancelled
Scaling:
Platinum: As written above.
Steel:
Death by Power Cleans
First 10 Minutes (115/75)
Rest 2 Minutes
Second 10 Minutes (95/65)
Brass:
Death by Power Cleans (May consider pulling from the hang)
First 10 Minutes (95/65)
Rest 2 Minutes
Second 10 Minutes (75/55)
Bronze:
Death by Hang Power Cleans
First 10 Minutes (75/55)
Rest 2 Minutes
Second 10 Minutes (55/35)
Scaling:
Platinum: As written above.
Steel:
Death by Power Cleans
First 10 Minutes (115/75)
Rest 2 Minutes
Second 10 Minutes (95/65)
Brass:
Death by Power Cleans (May consider pulling from the hang)
First 10 Minutes (95/65)
Rest 2 Minutes
Second 10 Minutes (75/55)
Bronze:
Death by Hang Power Cleans
First 10 Minutes (75/55)
Rest 2 Minutes
Second 10 Minutes (55/35)
Platinum – completed all reps
Platinum – completed all reps
Deadlifts: 245 lbs. (for 8 reps)
Steel: Completed all reps unbroken for both rounds. I’ll need to increase weight for next time.
Deadlifts: 245 lbs. (for 8 reps)
Steel: Completed all reps unbroken for both rounds. I’ll need to increase weight for next time.