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Deadlifts, Box Jumps, and more for 5/3/2016

May is the last month for this round of our 3 Month Goals.  Looking at the board, it looks like most people have achieved at least 1 goal over the past 2 months.  Make sure you focus in on achieving your second goal.  If you need some help, ask a coach for some tips and tricks.

Today’s WOD is a short chipper.  Over the last month or so, we have seen 50 deadlifts come up a couple of times.  The prescribed weight has been 225/155lbs.  For most of us, that was a relatively heavy weight for 50 reps.  Today, we prescribed 185/125lbs.  That means everyone will be deadlifting less weight.  This should translate into a faster pace on the 50 deadlifts.  Changing the load doesn’t mean it is easier.  Maintain your proper mechanics and increase the intensity in the form of speed.

CrossFit Alloy WOD for 5/3/2016:

Endurance:
2 x 800m Run
Rest 2 Min in between

MetCon:
For Time:
50 Deadlifts (185/125#)
20 Box Jumps (24/20″”)
50 SDHP (95/65#)
20 Cleans (135/95#)

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  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    For Time:
    50 Deadlifts (155/105#)
    20 Box Jumps (24/20″”)
    50 SDHP (75/55#)
    20 Cleans (115/75#)

    Brass:
    For Time:
    50 Deadlifts (135/95#)
    20 Box Jumps (24/20″”)
    50 SDHP (65/55#)
    20 Cleans (95/65#)

    Bronze:
    For Time:
    40 Deadlifts (115/75#)
    15 Box Jumps (20/short box”)
    40 SDHP (55/35#)
    15 Cleans (75/55#)