We have our monthly CFE tomorrow at 11am. Â That will be in place of the regular 11am class on Saturday mornings. Â We will focus on proper positioning for the way up and the way back down in our deadlift. Â We will then test our 1 rep max lift.
CrossFit Alloy WOD for 1/13/2017:
Gymnastics:
Pullup Hold
1. Establish Max Time with Chin over the Bar
2. Perform 4 sets of 60% of Max Effort
or
5×5 Slow Pullup Negatives
MetCon:
Alternating Tabata for 16 Rounds
1. Deadlifts (225/155)
2. Handstand Pushups
*During the First Set, establish a rep count. Try to keep that rep count through all subsequent Rounds
6:30pm – Olympic Lifting with Forged Steel Weightlifting Club
Scaling:
Platinum: As written above.
Steel:
Alternating Tabata for 16 Rounds
1. Deadlifts (185/125)
2. Handstand Pushups (small raised target)
*During the First Set, establish a rep count. Try to keep that rep count through all subsequent Rounds
Brass:
Alternating Tabata for 16 Rounds
1. Deadlifts (155-135/105-95)
2. Piked Handstand Pushups
*During the First Set, establish a rep count. Try to keep that rep count through all subsequent Rounds
Bronze:
Alternating Tabata for 16 Rounds
1. Deadlifts (115-95/75-65)
2. DB Shoulder Press (25/15)
*During the First Set, establish a rep count. Try to keep that rep count through all subsequent Rounds