On Saturday, June 27th, the 11am WOD will be a partner or team WOD. Â Make sure you mark your calendars.
We move back to our heavy work today. Â The Push Press is a powerful overhead press with a quick dip and drive. Â Unlike the Push Jerk, the Push Press has no redip. Â 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
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
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