This week marks the 3rd week of March. Â The heavy movements for the month start to get a little heavier as we move closer to our 1 rep maxes. Â We also enter the 4th week of the CrossFit Open.
Finally, we are roughly two weeks away from our 2 year Anniversary. Â April 1st creeps up quickly every year. Â We will be hosting a cookout on March 28th to celebrate. Â We chose the 28th because the next weekend is Easter. Â As always, this will be a pot-luck event. Â We will provide some food and drink, but ask everyone to bring their favorite dish to share with the crowd. Â We will have a signup sheet so we know who is coming and what everyone is bringing. Â
Today we continue with heavy deadlifts. Â Finding our 3 reps max weight means pulling hard. Â We then drop the weight significantly and throw deadlifts into the metcon. Â 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!