It is week two for this month’s strength program. Bench Press will be at the beginning of the week. 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.