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Front Squat for 12/21/2015

By December 20, 20152 Comments

It is the week of Christmas.  That means a different schedule than normal.  Monday, Tuesday, and Wednesday will be normal.  Thursday will be 5:15am, 6:15am, 9am, and noon only.  We will be closed on Christmas Day and back to normal on Saturday.

Today is the start of our next strength cycle.  We will be doing front squats and push press for the next three weeks.  All weights will be based on a percentage of your 1 reps.

CrossFit Alloy WOD for 12/21/2015:

Strength:
Front Squats:
E2MOM for 10 Min:
5, 5, 5, 5, 5 (80%)

MetCon:
For Time:
4 Rounds:
15 Wall Balls (20/14)(10/9)
10 Burpee Pullups
Rest 3 Min
Row 500m

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Join the discussion 2 Comments

  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    For Time:
    4 Rounds:
    12 Wall Balls (20/14)(10/9)
    8 Burpee Pullups
    Rest 3 Min
    Row 500m

    Brass:
    For Time:
    4 Rounds:
    10 Wall Balls (20/14)(10/8)
    6 Burpees
    6 Pullups (Banded)
    Rest 3 Min
    Row 500m

    Bronze:
    For Time:
    4 Rounds:
    10 Wall Balls (14/10)(9/8)
    6 Burpees
    6 Ring Rows
    Rest 3 Min
    Row 500m

  • Jimmy C. says:

    Did 06:15 w/ Jack and Julia
    METCON – Platinum 15:something.
    Great workout.
    Where was the rest of the 6:15????

    JIM C.