We have our monthly CFE tomorrow at 11am. That will be in place of the regular 11am class on Saturday mornings. We will focus on proper positioning for the way up and the way back down in our deadlift. 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