Want another annoucement for something coming in the first quarter of 2017? Have you needed some nutrition help in this new year? You are in luck. Coming up in February, we will have a nutrition challenge and lecture. If you have specific questions you need to be answered, let us know.
We are testing our 1 rep max effort front squat today. Don’t have one recorded? Spend 10 min finding it. Have you done it before, but didn’t record your weight? 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