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)
Post Weight to Comments
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)
Post Weight to Comments
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)