How did Open Gym go yesterday? If you have feedback, share it with a coach.
Olympic Lifting returns tonight at 6:30pm. As a reminder, Olympic Lifting is free for all IA members who purchase a regular monthly membership (punch cards are excluded).
CrossFit Alloy WOD for 1/6/2017:
Strength:
E2MOM 10 Min:
1. 5 Deadlift (75%)
2. 3 Deadlift (80%)
3. 1 Deadlift (90%)
4. 1 Deadlift (95%)
5. 1 Deadlift (100%+5)
MetCon:
For Time:
21, 18, 15, 12, 9, 6, 3
Situps
Shoulder Press (95/65)
6:30pm – Olympic Lifting with Forged Steel Weightlifting Club
Scaling:
Platinum: As written above.
Steel:
For Time:
21, 18, 15, 12, 9, 6, 3
Situps
Shoulder Press (75/55)
Brass:
For Time:
21, 18, 15, 12, 9, 6, 3
Situps
Shoulder Press (65/45)
Bronze:
For Time:
18, 15, 12, 9, 6, 3
Situps
Shoulder Press (55/35)