Next week we start our Fall/Winter Strength Program. We will be using percentages of the max effort lifts we tested over the last few weeks. This week is a bi-week, so we are throwing in some less utilized heavy lifts. In CrossFit, we tend to do more pushing than pulling. So, we are going to work on our pulling strength today with some bent over rows.
CrossFit Alloy WOD for 9/28/2016:
Strength:
15 Min to find 5 Rep:
Bent Over Row
MetCon:
For Time:
40, 30, 20, 10
Sit Ups
Wall Balls (20/14)(10/9)
7:30pm – Olympic Lifting With Greene Barbell Club
Scaling:
Platinum: As written above.
Steel:
For Time:
40, 30, 20
Sit Ups
Wall Balls (20/14)(10/8)
Brass:
For Time:
40, 30, 20
Sit Ups
Wall Balls (14/10)(9/8)