We are entering the final week of April. Â The end of every month means single heavy lifts for our strength program of the month. Â Also, this Wednesday will be “The Industry” WOD.
Today, the MetCon involves thrusters at a percentage of our 1 rep max. Â We put these thrusters in a EMOM so that we are working on volume at a heavy weight. Â After 3 reps each minute, you should receive just enough rest to pick up the bar on the next minute and press out 3 more reps. Â In the end, you will complete 36 reps at a high weight thruster.
CrossFit Alloy WOD for 4/27/2015:
Strength:
Thrusters
1, 1, 1, 1, 1, 1, 1
MetCon:
Every Minute on the Minute for 12 Minutes:
3 Thrusters @ 65% of your 1 Rep Max
Minute 13: Â Max rep air squats in 1 minute
Post Weight and Air Squat Reps to Comments
Scaling:
Platinum: As written above.
Steel:
Every Minute on the Minute for 12 Minutes:
3 Thrusters @ 55% of your 1 Rep Max
Minute 13: Max rep air squats in 1 minute
Brass:
Every Minute on the Minute for 12 Minutes:
3 Thrusters @ 45% of your 1 Rep Max
Minute 13: Max rep air squats in 1 minute
Bronze:
Every Minute on the Minute for 12 Minutes:
3 Thrusters @ 45%-35% of your 1 Rep Max
Minute 13: Max rep air squats in 1 minute
Scaling:
Platinum: As written above.
Steel:
Every Minute on the Minute for 12 Minutes:
3 Thrusters @ 55% of your 1 Rep Max
Minute 13: Max rep air squats in 1 minute
Brass:
Every Minute on the Minute for 12 Minutes:
3 Thrusters @ 45% of your 1 Rep Max
Minute 13: Max rep air squats in 1 minute
Bronze:
Every Minute on the Minute for 12 Minutes:
3 Thrusters @ 45%-35% of your 1 Rep Max
Minute 13: Max rep air squats in 1 minute