The CrossFit Alloy WOD for 1/3/2014:
It is a day full of Barbell work.
Strength:
Back Squats
5, 5, 5, 5
Make sure you find your max 5 rep back squat and record it. We will be using again this month.
MetCon:
21, 15, 9
Deadlifts (225/155)
Overhead Squats (135/95)
Post Weight and Time to Comments
Scaling:
Strength: Lift heavy and find that 5 rep max while keeping good form.
MetCon:
Note: Everyone athlete gets 1 bar. The athlete must strip and add their own weight to get as close as possible to his/her desired scaling.
Platinum: As written above.
Steel:
15, 12, 9
Deadlifts (225/155)
Overhead Squats (135/95)
Brass:
21, 15, 9
Deadlifts (185/115-135)
Ovearhead Squats (95/55-65)
Bronze:
15, 12, 9
Deadlifts (135-155/95-105)
Overhead Squats (75/35-45)
5 rep max Back Squat – 275 lbs (PR)
Back Squats – 115 (5RM PR)
Bronze – 9:19