We continue our strength programming for the month of June. Â This week, we start with back squats. Â We hope you recorded your weight from last week. Â This week, try to add weight for our sets of 5.
CrossFit Alloy WOD for 6/9/2015:
Strength:
Back Squat
5, 5, 5, 5, 5
MetCon:
As Many Rounds as Possible in 20 Minutes:
Run 500m
12 Muscle Ups
Post Weight and Rounds to Comments
Scaling:
Platinum: As written above.
Steel:
As Many Rounds as Possible in 20 Minutes:
Run 500m
6 Muscle Ups (may be on the bar)
Or
15 Pullups (unassisted)
15 Ring Dips (unassisted)
Brass:
As Many Rounds as Possible in 20 Minutes:
Run 500m
15 Pullups (may be assisted)
15 hand release pullups (may be from knees)
Bronze:
As Many Rounds as Possible in 20 Minutes:
Road Sprint
8 Pullups
8 Pushups (may be from knees)
Scaling:
Platinum: As written above.
Steel:
As Many Rounds as Possible in 20 Minutes:
Run 500m
6 Muscle Ups (may be on the bar)
Or
15 Pullups (unassisted)
15 Ring Dips (unassisted)
Brass:
As Many Rounds as Possible in 20 Minutes:
Run 500m
15 Pullups (may be assisted)
15 hand release pullups (may be from knees)
Bronze:
As Many Rounds as Possible in 20 Minutes:
Road Sprint
8 Pullups
8 Pushups (may be from knees)