It is week two for this month’s strength program. Â Bench Press will be at the beginning of the week. Â Make sure you don’t miss Deadlifts coming up on Thursday.
CrossFit Alloy WOD for 6/10/2014:
Strength:
Bench Press
10, 10, 10
Try to add 15-20% of your max from last week.
MetCon:
4 Rounds for Time:
50 Double Unders
15 Push Press (115/75)
Post Weight and Time to Comments
Scaling:
Platinum: As written above.
Steel:
4 Rounds for Time:
40 Double Unders
10 Push Press (115/75)
Brass:
4 Rounds for Time:
40 Double Unders or 120 Single Unders
15 Push Press (95/65)
Bronze:
4 Rounds for Time:
30 Double Unders or 90 Single Unders
10 Push Press (75-55/55-35)
Scaling:
Platinum: As written above.
Steel:
4 Rounds for Time:
40 Double Unders
10 Push Press (115/75)
Brass:
4 Rounds for Time:
40 Double Unders or 120 Single Unders
15 Push Press (95/65)
Bronze:
4 Rounds for Time:
30 Double Unders or 90 Single Unders
10 Push Press (75-55/55-35)
Bench Press – 205 lbs for 9 reps
RX – 7:00
Bench Press – 205 lbs for 9 reps
RX – 7:00
I was glad to be back at the gym after hurting my back.
Did this as bronze with just a bar in 7:07.
I was glad to be back at the gym after hurting my back.
Did this as bronze with just a bar in 7:07.