It is another max out week. We will be finding out max effort, max weight, 1 rep deadlifts and overhead squats this week. Make sure you record those numbers. We will not be moving on to percentage work like we did last time through this cycle. Instead, we will be moving on to some different heavy lifts next month and then see some different lifts over the summer as we prepare to start this process again next September.
Remember, perfect posture and position is more important than the number of the bar.
Today’s MetCon is our Athlete of the Month’s choice. Courtney likes AMRAPS and WODs with different movements because she gets bored quickly. We created this one for her. While not a true AMRAP, we don’t think she will get bored. Want to know more about Courtney? Check out her questions and answers HERE.
CrossFit Alloy WOD for 4/25/2016:
Stregnth:
Deadlifts
1, 1, 1, 1, 1
MetCon:
3 Rounds for Reps:
1 Minute Box Jumps (24/20#)
1 Minute Burpees
1 Minute Rowing (Calories)
1 Minute Thrusters (Empty Bar)
1 Minute Rest
Post Weight and Reps to Comments
Scaling:
Platinum: As written above.
Steel:
3 Rounds for Reps:
1 Minute Box Jumps (20/short box)
1 Minute Burpees
1 Minute Rowing (Calories)
1 Minute Thrusters (Empty Bar)
1 Minute Rest
Deadlifts @ 295 lbs. at 1 Rep.
Platinum WOD: 182 reps total.