Our member Joe DiMenno will be hosting a Holiday Happy Hour on December 12th and would like to invite the Industrial Athletics community. Â Here are the details:
It is Wednesday, and that means day two of the week for our monthly Strength Programs. Â In December, we started the week with Tempo Front Squats. Â 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: Â 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: Â Olympic LiftingÂ
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!