Our member Joe DiMenno will be hosting a Holiday Happy Hour on December 12th and would like to invite the Industrial Athletics community. Here are the details:
It is Wednesday, and that means day two of the week for our monthly Strength Programs. In December, we started the week with Tempo Front Squats. For Wednesdays this month, we are returning to a classic power lifting movement that building upper body strength, the Bench Press.
CrossFit Alloy WOD for 12/3/2014:
Strength:
Bench Press
7, 7, 7, 7
Note: Make sure you keep your entire body on the bench during the press
MetCon:
3 Rounds for Reps:
30 Sec Ski Jumpers
30 Sec Rest
30 Sec Deadlifts (225/155)
30 Sec Rest
30 Sec Muscle Ups
30 Sec Rest
Post Weight and Reps to Comments
7:30pm: Olympic Lifting
Scaling:
Platinum: As written above.
Steel:
3 Rounds for Reps:
30 Sec Ski Jumpers
30 Sec Rest
30 Sec Deadlifts (185/125)
30 Sec Rest
30 Sec Chest to Bar Pullups (may be banded)
30 Sec Rest
Brass:
3 Rounds for Reps:
30 Sec Ski Jumpers
30 Sec Rest
30 Sec Deadlifts (155-135/105-95)
30 Sec Rest
30 Sec Pullups (may be banded)
30 Sec Rest
Bronze:
3 Rounds for Reps:
30 Sec Ski Jumpers
30 Sec Rest
30 Sec Deadlifts (115-95/75-65)
30 Sec Rest
30 Sec Jumping Pullups
30 Sec Rest
Scaling:
Platinum: As written above.
Steel:
3 Rounds for Reps:
30 Sec Ski Jumpers
30 Sec Rest
30 Sec Deadlifts (185/125)
30 Sec Rest
30 Sec Chest to Bar Pullups (may be banded)
30 Sec Rest
Brass:
3 Rounds for Reps:
30 Sec Ski Jumpers
30 Sec Rest
30 Sec Deadlifts (155-135/105-95)
30 Sec Rest
30 Sec Pullups (may be banded)
30 Sec Rest
Bronze:
3 Rounds for Reps:
30 Sec Ski Jumpers
30 Sec Rest
30 Sec Deadlifts (115-95/75-65)
30 Sec Rest
30 Sec Jumping Pullups
30 Sec Rest
Bench Press: 175 lbs. for 7 reps
Platinum: 175 (Round 1: 57 [50+4+3]; Round 2: 58 [50+5+3]; Round 3: 60 [50+6+4])
Looks like “175” is my number for the day!
Bench Press: 175 lbs. for 7 reps
Platinum: 175 (Round 1: 57 [50+4+3]; Round 2: 58 [50+5+3]; Round 3: 60 [50+6+4])
Looks like “175” is my number for the day!