It is the last week of August. That means we are one month from the end of Summer. As the Fall approaches and the weather starts to cool off, we need to make sure we are taking advantage of our time outside.
This is also the last Monday of August’s strength program. Your goal is to combine all of the overhead squat work you have undergone this month to find your 1 rep max today.
CrossFit Alloy WOD for 8/25/2014:
Strength:
Overhead Squats
1, 1, 1, 1, 1, 1, 1
MetCon:
3 Rounds for Time:
Road Sprint
20 Thrusters (75/55)
14 Bar Facing Burpees
Post Weight and Time to Comments
Scaling:
Platinum: As written above.
Steel:
MetCon:
3 Rounds for Time:
Road Sprint
15 Thrusters (75/55)
10 Bar Facing Burpees
Brass:
MetCon:
3 Rounds for Time:
Road Sprint
15 Thrusters (55/35)
10 Bar Facing Burpees
Bronze:
MetCon:
3 Rounds for Time:
Stair Climb
10 Thrusters (45/35)
8 Bar Facing Burpees
Scaling:
Platinum: As written above.
Steel:
MetCon:
3 Rounds for Time:
Road Sprint
15 Thrusters (75/55)
10 Bar Facing Burpees
Brass:
MetCon:
3 Rounds for Time:
Road Sprint
15 Thrusters (55/35)
10 Bar Facing Burpees
Bronze:
MetCon:
3 Rounds for Time:
Stair Climb
10 Thrusters (45/35)
8 Bar Facing Burpees
1RM OH Squat – 135lbs for a PR!
Platinum reps w/ 75lbs – 14 something
1RM OH Squat – 135lbs for a PR!
Platinum reps w/ 75lbs – 14 something
1 RM OHS – 95 lbs. Working hard on form still. Slowly getting better.
Steel (modified): 14:32 (I think Jake was 14:24 or thereabouts). I started with 95 lbs. thrusters and quickly discovered that 15 reps would be challenging with a 15 minute time cap. So, I did 10 reps for rounds 1 & 2, but 15 reps for round 3 since I saw that I had some time and some gas in the tank! 10 bar facing burpess for all three rounds though.
Great way to start the week! — Joe
1 RM OHS – 95 lbs. Working hard on form still. Slowly getting better.
Steel (modified): 14:32 (I think Jake was 14:24 or thereabouts). I started with 95 lbs. thrusters and quickly discovered that 15 reps would be challenging with a 15 minute time cap. So, I did 10 reps for rounds 1 & 2, but 15 reps for round 3 since I saw that I had some time and some gas in the tank! 10 bar facing burpess for all three rounds though.
Great way to start the week! — Joe
1 Rep Max OHS – 205lbs (PR). 215 went down but didn’t come up :/
RX – 13:19 — killer killer. Weight was 95lbs on the Thrusters.
1 Rep Max OHS – 205lbs (PR). 215 went down but didn’t come up :/
RX – 13:19 — killer killer. Weight was 95lbs on the Thrusters.