This week marks the 3rd week of March. The heavy movements for the month start to get a little heavier as we move closer to our 1 rep maxes. We also enter the 4th week of the CrossFit Open.
Finally, we are roughly two weeks away from our 2 year Anniversary. April 1st creeps up quickly every year. We will be hosting a cookout on March 28th to celebrate. We chose the 28th because the next weekend is Easter. As always, this will be a pot-luck event. We will provide some food and drink, but ask everyone to bring their favorite dish to share with the crowd. We will have a signup sheet so we know who is coming and what everyone is bringing.
Today we continue with heavy deadlifts. Finding our 3 reps max weight means pulling hard. We then drop the weight significantly and throw deadlifts into the metcon. This combination pushes the body through two different metabolic pathways using the deadlift to develop the posterior chain.
CrossFit Alloy WOD for 3/16/3015:
Strength:
Deadlifts:
3, 3, 3, 3, 3
MetCon:
With a Continuously running clock:
Max Reps in 11 Minutes:
1 Min Deadlifts (30% of 3 rep Max)
1 Min Hang Power Cleans (w/ Deadlift Weight)
Rest 1 Min
2 Min Deadlifts
2 Min Hang Power Cleans
Rest 2 Min
1 Min Deadlifts
1 Min Hang Power Cleans
Post Weight and Max Reps to Comments
Scaling:
Platinum: As written above.
Steel:
With a Continuously running clock:
Max Reps in 11 Minutes:
1 Min Deadlifts (25% of 3 rep Max)
1 Min Hang Power Cleans (w/ Deadlift Weight)
Rest 1 Min
2 Min Deadlifts
2 Min Hang Power Cleans
Rest 2 Min
1 Min Deadlifts
1 Min Hang Power Cleans
Brass:
With a Continuously running clock:
Max Reps in 11 Minutes:
1 Min Deadlifts (20% of 3 rep Max)
1 Min Hang Power Cleans (w/ Deadlift Weight)
Rest 1 Min
2 Min Deadlifts
2 Min Hang Power Cleans
Rest 2 Min
1 Min Deadlifts
1 Min Hang Power Cleans
Bronze:
With a Continuously running clock:
Max Reps in 11 Minutes:
1 Min Deadlifts (15% of 3 rep Max)
1 Min Hang Power Cleans (w/ Deadlift Weight)
Rest 1 Min
2 Min Deadlifts
2 Min Hang Power Cleans
Rest 2 Min
1 Min Deadlifts
1 Min Hang Power Cleans
Scaling:
Platinum: As written above.
Steel:
With a Continuously running clock:
Max Reps in 11 Minutes:
1 Min Deadlifts (25% of 3 rep Max)
1 Min Hang Power Cleans (w/ Deadlift Weight)
Rest 1 Min
2 Min Deadlifts
2 Min Hang Power Cleans
Rest 2 Min
1 Min Deadlifts
1 Min Hang Power Cleans
Brass:
With a Continuously running clock:
Max Reps in 11 Minutes:
1 Min Deadlifts (20% of 3 rep Max)
1 Min Hang Power Cleans (w/ Deadlift Weight)
Rest 1 Min
2 Min Deadlifts
2 Min Hang Power Cleans
Rest 2 Min
1 Min Deadlifts
1 Min Hang Power Cleans
Bronze:
With a Continuously running clock:
Max Reps in 11 Minutes:
1 Min Deadlifts (15% of 3 rep Max)
1 Min Hang Power Cleans (w/ Deadlift Weight)
Rest 1 Min
2 Min Deadlifts
2 Min Hang Power Cleans
Rest 2 Min
1 Min Deadlifts
1 Min Hang Power Cleans
Deadlift – 365 lbs
Platinum @ 115lbs – 133 reps
Deadlift – 365 lbs
Platinum @ 115lbs – 133 reps
Deadlift – 295 lbs. for 3 reps
Platinum: 95 lbs. for 124 reps
Welcome, Jay & Sam! Great to have you join us at 6:15 am!
Deadlift – 295 lbs. for 3 reps
Platinum: 95 lbs. for 124 reps
Welcome, Jay & Sam! Great to have you join us at 6:15 am!