We are starting the last grouping of our stregnth programming in our pre-Open season. Â Over the next 3 weeks, we will be doing single reps of our heavy lifts at 90% of our 1 rep max. Â Then, in January, we will retest our max effort lifts to see if we are getting stronger.
CrossFit Alloy WOD for 12/29/2016:
Stregnth:
E2MOM 10 Min:
Shoulder Press
1, 1, 1, 1, 1 (90%)
MetCon:
AMRAP 10 Min:
7 Handstand Pushups
160 Ft Farmers Carry (25/15)
Post Rounds to Comments
Scaling:
Platinum: As written above.
Steel:
AMRAP 10 Min:
5 Handstand Pushups
160 Ft Farmers Carry (25/15)
Brass:
AMRAP 10 Min:
7 Piked Handstand Pushups
80 Ft Farmers Carry (25/15)
Bronze:
AMRAP 10 Min:
7 DB Shoulder Press (25/15)
80 Ft Farmers Carry (15/10)