Latest WOD

CrossFit WOD for 10/7/2013

The CrossFit Alloy WOD for 10/7/2013:

Squat Cleans

3, 3, 3, 3, 3

Goal is to reach 80% of your 1 rep max

Then:

21-15-9

Ring Dips

Deadlifts (225/155)

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  • Avatar Crimlaw says:

    Scaling:

    WOD 1: Everyone is Platinum. Hope you recorded your weight last week. Let’s see some good form and heavy weight again.

    WOD 2:

    Platinum: As written above

    Steel:
    15, 12, 9
    Ring Dips
    Deadlifts (225/155)

    Brass:
    15, 12, 9
    Ring Dip Progession
    Deadlift (185-155/135-115)

    Bronze:
    15, 12, 9
    Hand release pushups
    Deadlift (135-95/95-65)