Deadlifts and Overhead Squats are back. Â This is the last pairing of lifts in our full strength cycle that started back in September. Â We found our max lifts for back squats and shoulder press, front squats and push press, and deadlifts and overhead squats. Â Then, we did EMOM’s based on percentages of our 1 rep max lifts. Â This is the last pairing for EMOM’s at 5 reps, 3 reps, and 1 rep. Â Deadlifts today, overhead squats later this week.
CrossFit Alloy WOD for 1/18/2016:
Stegnth:
E2MOM:
Deadlifts
5, 5, 5, 5, 5 (80%)
MetCon:
AMRAP 10 Min:
8 Handstand Pushups
8 Pistols
8 Ring Dips
8 Situps
Post Rounds to Comments
Scaling:
Platinum: As written above.
Steel:
AMRAP 10 Min:
6 Handstand Pushups (may use target)
6 Pistols
6 Ring Dips (may use red band)
6 Situps
Brass:
AMRAP 10 Min:
6 Piked Handstand Pushups
6 Pistol Progressions
6 Hand Release Push-ups (may use knees)
6 Situps
Bronze:
AMRAP 10 Min:
6 DB Shoulder Press (25/15)
6 Walking Lunges (each leg)
6 Push-ups (may use knees)
6 Situps
Deadlifts @ 225 lbs. for E2MOM (all sets unbroken)
Steel: 6 rounds even.