We are entering the final week of April. The end of every month means single heavy lifts for our strength program of the month. Also, this Wednesday will be “The Industry” WOD.
Today, the MetCon involves thrusters at a percentage of our 1 rep max. We put these thrusters in a EMOM so that we are working on volume at a heavy weight. 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. 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: 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