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CrossFit Alloy WOD for 12/22/2014

By December 21, 20144 Comments

Don’t forget that we have an abridged schedule this week at Industrial Athletics.  Today and tomorrow are normal.  However, there will be only the morning and noon classes on Wednesday, closed on Thursday, and Open Gym from 9am-noon on Friday.  Classes on Saturday will be regular and regular Open Gym on Sunday.

For today’s MetCon, we will be doing an inverse tabata.  It is exactly what it sounds like:  10 seconds of work followed by 20 seconds of rest.  Don’t let it fool you, 20 seconds is not a lot of rest.

CrossFit Alloy WOD for 12/22/2014:

Strength:
Temp Front Squats
1, 1, 1, 1, 1, 1, 1
Note:  3, 0, x, 2 tempo

MetCon:
“Inverse Tabata”
Push Press (95/65)
Rest 2 Minutes
Overhead Squats (115/75)
Rest 2 Minutes
Deadlifts (225/135)
Note:  Complete on full Tabata before moving on to the next movements.

Post Weight and Low Round of Reps for Each Movement to Comments

Join the discussion 4 Comments

  • Crimlaw says:

    Scaling:

    Platinum:

    Steel:
    “Inverse Tabata”
    Push Press (95/65)
    Rest 2 Minutes
    Overhead Squats (95/65)
    Rest 2 Minutes
    Deadlifts (225/135)

    Brass:
    “Inverse Tabata”
    Push Press (75/55)
    Rest 2 Minutes
    Overhead Squats (95-75/65-55)
    Rest 2 Minutes
    Deadlifts (185-155/125-105)

    Bronze:
    “Inverse Tabata”
    Push Press (55/35)
    Rest 2 Minutes
    Overhead Squats (75-55/55-35)
    Rest 2 Minutes
    Deadlifts (135-115/95-75)

  • Crimlaw says:

    Scaling:

    Platinum:

    Steel:
    “Inverse Tabata”
    Push Press (95/65)
    Rest 2 Minutes
    Overhead Squats (95/65)
    Rest 2 Minutes
    Deadlifts (225/135)

    Brass:
    “Inverse Tabata”
    Push Press (75/55)
    Rest 2 Minutes
    Overhead Squats (95-75/65-55)
    Rest 2 Minutes
    Deadlifts (185-155/125-105)

    Bronze:
    “Inverse Tabata”
    Push Press (55/35)
    Rest 2 Minutes
    Overhead Squats (75-55/55-35)
    Rest 2 Minutes
    Deadlifts (135-115/95-75)

  • Jake says:

    tempo front squat – 255

    platinum – 6, 0, 2

  • Jake says:

    tempo front squat – 255

    platinum – 6, 0, 2