Tomorrow’s WOD will have running. We are nearing weather too cold to run outside. But, for now, we are going to run, so dress accordingly.
We have not done this style of WOD for a while. 2 Min drills will test your body’s ability to recover quickly to achieve max output again and again. If you want a true test, don’t hold back on round 1. Go hard and test your recovery rate. This WOD is also very similar to DT from last Friday, but the different time domain may make it feel completely different.
We are also completing our front squat strength work. Make sure you record your weight. We will use a percentage of this weight in the coming weeks.
CrossFit Alloy WOD for 10/16/2015:
Strength:
Front Squat
1, 1, 1, 1, 1, 1, 1
MetCon:
2 Rounds for Reps
2 Min Deadlifts (155/105)
2 Min Hang Power Cleans (155/105)
2 Min STO (155/105)
2 Min Rest
Post Weight and Reps to Comments
6:30pm – Olympic Lifting with Greene Barbell Club
Scaling:
Platinum: As written above.
Steel:
2 Rounds for Reps
2 Min Deadlifts (135/95)
2 Min Hang Power Cleans (135/95)
2 Min STO (135/95)
2 Min Rest
Brass:
2 Rounds for Reps
2 Min Deadlifts (115-95/75-65)
2 Min Hang Power Cleans (115-95/75-65)
2 Min STO (115-95/75-65)
2 Min Rest
Bronze:
2 Rounds for Reps
2 Min Deadlifts (75-55/55-35)
2 Min Hang Power Cleans (75-55/55-35)
2 Min STO (75-55/55-35)
2 Min Rest
Brass: (115 lbs.) Total reps: 138 (Round 1: 64; Round 2: 74)
Front Squat: 215 lbs. (1 rep)