It’s finally Friday. Â This week, that means we are introducing the second heavy movements for the month: Â Deadlifts. Â 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. Â But, that doesn’t mean we will be losing Olympic Lifting. Â 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)