Today is the second day of our heavy lifting for this week. We are using a percentage of our max effort deadlift weight. As long as you maintained safe form finding your 1 rep, these sets of 5 should not cause injury. Maintain that flat back and pull with your posterior chain.
CrossFit Alloy WOD for 10/7/2016:
Strength:
E2MOM 10 Min:
Deadlifts
5, 5, 5, 5, 5 (80%)
MetCon:
AMRAP 8 Min:
Row 1000m
ME KB Swings (2/1.5)
6:30pm – Olympic Lifting with Greene Barbell Club
Scaling:
Platinum: As written above.
Steel:
AMRAP 8 Min:
Row 1000m
ME KB Swings (1.5/1.25)
Brass:
AMRAP 8 Min:
Row 1000m
ME KB Swings (1.25/1)
Bronze:
AMRAP 8 Min:
Row 750m
ME KB Swings (0.75/0.5)