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CrossFit Alloy WOD for 6/11/2015

On Saturday, June 27th, the 11am WOD will be a partner or team WOD.  Make sure you mark your calendars.

We move back to our heavy work today.  The Push Press is a powerful overhead press with a quick dip and drive.  Unlike the Push Jerk, the Push Press has no redip.  Once the bar starts moving off of our chest, it continues in an upward motion until completely locked out overhead.

CrossFit Alloy WOD for 6/11/2015:

Strength:

Push Press
5, 5, 5, 5, 5

MetCon:
3 Rounds for Reps:
1 Min Wall Balls
30 Sec Rest
1 Min Box Jumps (24/20)
30 Sec Rest
1 Min Rowing for Meters
30 Sec Rest

Post Weight and Max Reps to Comments

Join the discussion 2 Comments

  • Crimlaw says:

    Scaling:

    Platinum: As written above

    Steel:
    3 Rounds for Reps:
    1 Min Wall Balls (20/14)(10’/8′)
    30 Sec Rest
    1 Min Box Jumps (24/20)
    30 Sec Rest
    1 Min Rowing for Meters
    30 Sec Rest

    Brass:
    3 Rounds for Reps:
    1 Min Wall Balls (14/10)(9’/8′)
    30 Sec Rest
    1 Min Box Jumps (20/Short Box)
    30 Sec Rest
    1 Min Rowing for Meters
    30 Sec Rest

  • Crimlaw says:

    Scaling:

    Platinum: As written above

    Steel:
    3 Rounds for Reps:
    1 Min Wall Balls (20/14)(10’/8′)
    30 Sec Rest
    1 Min Box Jumps (24/20)
    30 Sec Rest
    1 Min Rowing for Meters
    30 Sec Rest

    Brass:
    3 Rounds for Reps:
    1 Min Wall Balls (14/10)(9’/8′)
    30 Sec Rest
    1 Min Box Jumps (20/Short Box)
    30 Sec Rest
    1 Min Rowing for Meters
    30 Sec Rest