We are going to start the week with a new monthly strength addition. For a while now, we have done two heavy lifts each month. Each week, we added weight and reduced the reps to make sure we are getting stronger on the main lifts we use in CrossFit. Last month, we added a test strength each month during which we will test our max effort single rep strength for a particular lift. This month, we will be adding a heavy complex lift. The complexes that we will do each month will combine multiple lifts into one continuous movement. It will test the ability to move heavy weight with control.
CrossFit Alloy WOD for 5/11/2015:
Strength Complex:
1 Power Clean
1 Squat Clean
1 Push Press
MetCon:
As Many Rounds as Possible in 4 Minutes:
8 Wall Balls (20/14)(10/9)
8 Pullups
Rest 2 Minutes
As Many Rounds as Possible in 4 Minutes:
6 Wall Balls
6 Chest to Bar Pullups
Rest 2 Minutes
As Many Rounds as Possible in 4 Minutes:
3 Wall Balls
3 Bar Muscle Ups
Post Weight and Rounds for each AMRAP to Comments
Scaling:
Platinum: As written above.
Steel:
As Many Rounds as Possible in 4 Minutes:
7 Wall Balls (20/14)(10/9)
6 Pullups
Rest 2 Minutes
As Many Rounds as Possible in 4 Minutes:
5 Wall Balls
4 Chest to Bar Pullups
Rest 2 Minutes
As Many Rounds as Possible in 4 Minutes:
3 Wall Balls
1 Bar Muscle Ups
Brass:
As Many Rounds as Possible in 4 Minutes:
6 Wall Balls (20/14)(10/8)
5 Pullups (May be assisted)
Rest 2 Minutes
As Many Rounds as Possible in 4 Minutes:
5 Wall Balls
3 Chest to Bar Pullups (May be assisted)
Rest 2 Minutes
As Many Rounds as Possible in 4 Minutes:
3 Wall Balls
2 Chest to Bar Pullups (May be assisted)
Bronze:
As Many Rounds as Possible in 4 Minutes:
6 Wall Balls (14/10)(9/8)
5 Ring Rows
Rest 2 Minutes
As Many Rounds as Possible in 4 Minutes:
5 Wall Balls
3 Jumping Pullups
Rest 2 Minutes
As Many Rounds as Possible in 4 Minutes:
3 Wall Balls
2 Jumping Chest to Bar Pullups
Scaling:
Platinum: As written above.
Steel:
As Many Rounds as Possible in 4 Minutes:
7 Wall Balls (20/14)(10/9)
6 Pullups
Rest 2 Minutes
As Many Rounds as Possible in 4 Minutes:
5 Wall Balls
4 Chest to Bar Pullups
Rest 2 Minutes
As Many Rounds as Possible in 4 Minutes:
3 Wall Balls
1 Bar Muscle Ups
Brass:
As Many Rounds as Possible in 4 Minutes:
6 Wall Balls (20/14)(10/8)
5 Pullups (May be assisted)
Rest 2 Minutes
As Many Rounds as Possible in 4 Minutes:
5 Wall Balls
3 Chest to Bar Pullups (May be assisted)
Rest 2 Minutes
As Many Rounds as Possible in 4 Minutes:
3 Wall Balls
2 Chest to Bar Pullups (May be assisted)
Bronze:
As Many Rounds as Possible in 4 Minutes:
6 Wall Balls (14/10)(9/8)
5 Ring Rows
Rest 2 Minutes
As Many Rounds as Possible in 4 Minutes:
5 Wall Balls
3 Jumping Pullups
Rest 2 Minutes
As Many Rounds as Possible in 4 Minutes:
3 Wall Balls
2 Jumping Chest to Bar Pullups