Want another annoucement for something coming in the first quarter of 2017? Â Have you needed some nutrition help in this new year? Â You are in luck. Â Coming up in February, we will have a nutrition challenge and lecture. Â If you have specific questions you need to be answered, let us know.
We are testing our 1 rep max effort front squat today. Â Don’t have one recorded? Â Spend 10 min finding it. Â Have you done it before, but didn’t record your weight? Â Record it today because we will be using percentages again in the future.
CrossFit Alloy WOD for 1/20/2017:
Strength:
E2MOM 10 Min:
1. 5 Front Squat (75%)
2. 3 Front Squat (80%)
3. 1 Front Squat (90%)
4. 1 Front Squat (95%)
5. 1 Front Squat (100%+5)
MetCon:
For Time:
10, 8, 6, 4, 2
Thrusters (135/95)
50, 40, 30, 20, 10
Double Unders
6:30pm – Olympic Lifting with Forged Steel Weightlifting Club
Scaling:
Platinum: As written above.
Steel:
For Time:
10, 8, 6, 4, 2
Thrusters (115/75)
40, 30, 20, 10, 10
Double Unders
Brass:
For Time:
10, 8, 6, 4, 2
Thrusters (95/65)
40, 30, 20, 10, 10
Double Unders
Or
120, 90, 60, 30, 30
Single Unders
Bronze:
For Time:
10, 8, 6, 4, 2
Thrusters (55/35)
100, 75, 50, 25, 25
Single Unders