We are starting a new strength cycle today. For this month, we will concentrating on some push and pulling that we don’t do regularly. The push movement will be bench press. The pull movement will be a bent over row. We will progress through our regular 5, 3, 1 for each movement. These two movements are great for building power in larger muscle groups that will translate the better pushups and pullups.
The MetCon today is “Taylor.” U.S. Army Specialist David Wayne Taylor, 20, of Dixon, Kentucky, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died in Kandahar province, Afghanistan on March 29, 2012, from wounds sustained in an accident at an ammunition supply point. He is survived by his sisters Tamara Taylor and Christina Abell, and mother Sarah Whitledge Taylor.
CrossFit Alloy WOD for 5/10/2016:
Strength
Bench Press
5, 5, 5, 5, 5
MetCon:
“Taylor”
4 Rounds for Time:
Run 400 meters
5 Burpee Muscle Ups
*Wear weighted vest
Post Weight and Time to Comments
Scaling:
Platinum: As written above.
Steel:
“Taylor”
4 Rounds for Time:
Run 400 meters
3 Burpee Muscle Ups (may be Bar)
Brass:
“Taylor”
4 Rounds for Time:
Run 400 meters
10 Burpee Chest to Bar Pullups (may use step)
Bronze:
“Taylor”
4 Rounds for Time:
1 Building Run
6 Burpee Pullups (may use step)