Today we are starting the next strength cycle. Â For the next 3 weeks, we will be working on Overhead Squats and Deadlifts. Â We will start with sets of 5, then 3, and finally max effort 1 rep. Â For those who struggle with overhead squats, feel free to use these few weeks to work on overhead squats. Â Or, if you still want to lift heavy, move to front or back squats.
The CrossFit Alloy WOD for 10/27/2015:
Strength:
Overhread Squats:
5, 5, 5, 5, 5
MetCon:
For Time:
30 Deadlifts (155/105)
30 Ring Dips
30 Wall Balls (20/14)(10/9)
30 Burpees
30 Situps
Post Weight and Time to Comments
Platinum: As written above.
Steel:
For Time:
20 Deadlifts (135/95)
20 Ring Dips (May use red band)
20 Wall Balls (20/14)(10/9)
20 Burpees
20 Situps
Brass:
For Time:
20 Deadlifts (115-95/75-65)
20 Hand Release Pushups (knees)
20 Wall Balls (20/14)(10/8)
20 Burpees
20 Situps
Bronze:
For Time:
20 Deadlifts (75/55)
20 Pushups (knees)
20 Wall Balls (14/10)(9/8)
20 Burpees
20 Situps