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CrossFit WOD for 1/3/2014

By January 2, 20143 Comments

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

Join the discussion 3 Comments

  • Crimlaw says:

    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)

  • Jake says:

    5 rep max Back Squat – 275 lbs (PR)

  • Chelsea says:

    Back Squats – 115 (5RM PR)

    Bronze – 9:19