As we do the last Wednesday of almost every month, it is time for an Industrial Athletics benchmark WOD. We use these WODs each month to test our progress over a short period of time. We are able to compare performance over the past month. Did you do better this month than last? Why? Were you more rested? Did you get stronger? Did you strategies better? These benchmarks are unique to Industrial Athletics.
CrossFit Alloy WOD for 4/27/2016:
Strength:
Overhead Squat
1, 1, 1, 1, 1
MetCon:
“Combining the Elements”
Max Effort Clean & Jerks in 5 Minutes (135/95#)
Rest 5 Minutes
AMRAP 8 Minutes:
40 Double Unders
15 Pushups
10 Back Squats (135/95#)
Post Weight, Reps, and Rounds to Comments
7:30pm – Olympic Lifting with Greene Barbell Club
Scaling:
Platinum: As written above.
Steel:
“Combining the Elements”
1. ME Clean and Jerks in 5 Min (115/75)
Rest 5 Min
2. AMRAP 8 Min:
30 Double Unders
10 Pushups
10 Back Squats (115/75)
Brass:
“Combining the Elements”
1. ME Clean and Jerks in 5 Min (95/65)
Rest 5 Min
2. AMRAP 8 Min:
30 Double Unders or 90 Single Unders
10 Pushups (knees)
10 Back Squats (95/65)
Bronze:
“Combining the Elements”
1. ME Clean and Jerks in 5 Min (75/55)
Rest 5 Min
2. AMRAP 8 Min:
75 Single Unders
7 Push-ups (knees)
7 Back Squats (75/55)