We have been talking about our strength program for a few weeks now. Â In September, we tested our 1 rep max lifts for back squat, shoulder press, front squat, push press, overhead squat, and deadlift. Â We instructed everyone to write down their numbers. Â Today, we launch the strength program that will span over the next few months. Â We will be using percentages of those max lifts as we build strength and perform a retest early next year.
CrossFit Alloy WOD for 10/5/2016:
Strength:
E2MOM 10 Min:
Overhead Squats
5, 5, 5, 5, 5 (80%)
MetCon:
AMRAP 12 Min:
3 Bar MU
2 Snatches (155/105)
30 Double Unders
Post Rounds to Comments
7:30pm – Olympic Lifting with Greene Barbell Club
Scaling:
Platinum: As written above.
Steel:
AMRAP 12 Min:
1 Bar MU
2 Snatches (135-115/95-75)
20 Double Unders
Brass:
AMRAP 12 Min:
4 Jumping Pullups Negatives
2 Snatches (95-75/65-55)
20 Double Unders or 60 Single Unders
Bronze:
AMRAP 12 Min:
6 Ring Rows
2 Snatches (75-55/55-35)
45 Single Unders