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Deadlifts for 1/18/2016

By January 17, 20162 Comments

Deadlifts and Overhead Squats are back.  This is the last pairing of lifts in our full strength cycle that started back in September.  We found our max lifts for back squats and shoulder press, front squats and push press, and deadlifts and overhead squats.  Then, we did EMOM’s based on percentages of our 1 rep max lifts.  This is the last pairing for EMOM’s at 5 reps, 3 reps, and 1 rep.  Deadlifts today, overhead squats later this week.

CrossFit Alloy WOD for 1/18/2016:

5, 5, 5, 5, 5 (80%)

AMRAP 10 Min:
8 Handstand Pushups
8 Pistols
8 Ring Dips
8 Situps

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Join the discussion 2 Comments

  • Crimlaw says:


    Platinum: As written above.

    AMRAP 10 Min:
    6 Handstand Pushups (may use target)
    6 Pistols
    6 Ring Dips (may use red band)
    6 Situps

    AMRAP 10 Min:
    6 Piked Handstand Pushups
    6 Pistol Progressions
    6 Hand Release Push-ups (may use knees)
    6 Situps

    AMRAP 10 Min:
    6 DB Shoulder Press (25/15)
    6 Walking Lunges (each leg)
    6 Push-ups (may use knees)
    6 Situps

  • Joe DiMenno says:

    Deadlifts @ 225 lbs. for E2MOM (all sets unbroken)

    Steel: 6 rounds even.