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Climbing the Corporate Ladder for 12/30/2015

Don’t forget that tomorrow is a limited schedule:  No evening classes.

It is that time of the month again, the last Wednesday when we perform the same workout as we did the month before to see if we are getting any better.  We track our weight lifting progress through 5’s, 3’s, and 1’s.  We then spend time working on percentages of those max lifts to get stronger the next time we test our max 5, 3, and 1 rep.  However, it is more difficult to test our ability to perform CrossFit under high metabolic intensity.  There are too many factors and influences that go into a time or number of rounds.  However, by repeating WODs, we can measure one outcome to an earlier outcome.  If that new outcome is consistently better than our old outcome, then we know that our metabolic capacity is getting better.  Make sure you are recording your “Climbing the Corporate Ladder” times each month.  We will move on to another benchmark soon.

CrossFit Alloy WOD for 12/30/2015:

Strength:
E2MOM:
Front Squats
3, 3, 3, 3, 3 (85%)

MetCon:
“Climbing the Corporate Ladder”
3 Rounds for Time:
1 Stair Climb
10 Power Snatches (95/65)
15 Box Jumps (24/20)

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  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    3 Rounds for Time:
    1 Stair Climb
    7 Power Snatches (95/65)
    10 Box Jumps (24/20)

    Brass:
    3 Rounds for Time:
    1 Stair Climb
    7 Power Snatches (75/55)
    10 Box Jumps (24/20)

    Bronze:
    3 Rounds for Time:
    1 Stair Climb
    7 Power Snatches (55/35)
    10 Box Jumps (20/short box)