Latest WOD

MU, STO, and DU for 4/13/2016

Deadlifts start today for our Stregnth Programming.  It is time to set our new 5 rep deadlift weight.  Compare today’s max effort to your max effort from last fall.  Make sure you keep your core in tight, back flat, and pull with your hamstrings and glutes.  Don’t let the weight transfer to your low back.

CrossFit Alloy WOD for 4/13/2016:

Stregnth:
Deadlifts
5, 5, 5, 5, 5

MetCon:
3 Rounds for Time:
10 Bar Muscle Ups
20 STO (115/75)
40 Double Unders

Post Weight and Time to Comments

7:30pm – Olympic Lifting with Greene Barbell Club

Join the discussion 2 Comments

  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    3 Rounds for Time:
    7 Bar Muscle Ups (may be banded)
    14 STO (95/65)
    28 Double Unders

    Brass:
    3 Rounds for Time:
    14 CTB Pullups (may be banded)
    14 STO (75/55)
    28 Double Unders or 90 Single Unders

    Bronze:
    3 Rounds for Time:
    10 Pullups (Jumping)
    14 STO (55/35)
    60 Single Unders

  • joed says:

    Dead Lift: 275 lbs. x 5 reps

    Steel: 10:28 with strict bar muscle-ups (no bands)