We start two new lifts this week. Â After a nice rest last week from the heavy lifts, we move on to Push Press and Front Sqauts this week. Â We will start this week with Front Squats and Push Press will come later in the week. Â We start with 5 reps of each. Â You will look to achieve a new 5 reps max weight for each lift. Â Make sure you compare your weight to last time we did this last fall. Â See if you PR.
CrossFit Alloy WOD for 3/15/2016:
Stregnth:
Front Squats
5, 5, 5, 5, 5
MetCon:
AMRAP 15 Min:
30 Double Unders
15 Pushups
15 Toes to Bar
15 Box Jumps (24/20)
Post Weight and Rounds to Comments
Scaling:
Platinum: As written above.
Steel:
AMRAP 15 Min:
20 Double Unders
10 Pushups
10 Toes to Bar
10 Box Jumps (24/20)
Brass:
AMRAP 15 Min:
20 Double Unders or 60 Single Unders
10 Pushups (knees)
10 Hanging Leg Raises
10 Box Jumps (24/20)
Bronze:
AMRAP 15 Min:
45 Single Unders
7 Push-ups (knees)
7 Lying Leg Raises
7 Box Jumps (20/short box)