It’s finally Friday. This week, that means we are introducing the second heavy movements for the month: Deadlifts. Just like in May, this movement’s set and rep scheme will change every week.
CrossFit Alloy WOD for 6/6/2014:
Strength:
Deadlift
10, 10, 10
MetCon:
As Many Rounds as Possible in 15 Minutes:
10 KB Swings (2/1.5)
10 Wall Balls (20/14)
10 Sumo Deadlift Highpulls (95/65)
Post Weight and Rounds to Comments
6:30pm
Olympic Lifting with Coach Mary
Dustin Greene will be away from the gym for the summer. But, that doesn’t mean we will be losing Olympic Lifting. Coach Mary Christian will be taking over the class.
Scaling:
Platinum: As written above.
Steel:
As Many Rounds as Possible in 15 Minutes:
10 KB Swings (1.5/1.25)
10 Wall Balls (20/14)
10 Sumo Deadlift Highpulls (95/65)
Brass;
As Many Rounds as Possible in 15 Minutes:
10 KB Swings (1.25/1)
10 Wall Balls (20/14)
10 Sumo Deadlift Highpulls (75/55)
Bronze:
As Many Rounds as Possible in 15 Minutes:
10 KB Swings (1-0.75/0.75-0.5)
10 Wall Balls (14/10)
10 Sumo Deadlift Highpulls (55/35)
Scaling:
Platinum: As written above.
Steel:
As Many Rounds as Possible in 15 Minutes:
10 KB Swings (1.5/1.25)
10 Wall Balls (20/14)
10 Sumo Deadlift Highpulls (95/65)
Brass;
As Many Rounds as Possible in 15 Minutes:
10 KB Swings (1.25/1)
10 Wall Balls (20/14)
10 Sumo Deadlift Highpulls (75/55)
Bronze:
As Many Rounds as Possible in 15 Minutes:
10 KB Swings (1-0.75/0.75-0.5)
10 Wall Balls (14/10)
10 Sumo Deadlift Highpulls (55/35)
Deadlift 10 RM – 285 lbs.
RX – 5 rounds plus 20
Bench Press 1 RM – 245 lbs. (PR)
Deadlift 10 RM – 285 lbs.
RX – 5 rounds plus 20
Bench Press 1 RM – 245 lbs. (PR)