This month, we are retesting our 1 rep max lifts for back squat, overhead squat, front squat, shoulder press, push press, and deadlift. Â Instead of setting a designated time to simply find that max effort, we are going to keep with our E2MOM style. Â We have seen this sequence recently with our Olympic Lifting session lately. Â We will designate “warmup” percentages as we climb to a new 1 rep attempt.
CrossFit Alloy WOD for 1/3/2017:
Strength:
E2MOM 10 Min:
1. 5 OHS (75%)
2. 3 OHS (80%)
3. 1 OHS (90%)
4. 1 OHS (95%)
5. 1 OHS (100%+5)
MetCon:
For Time:
60 Wall Balls (20/14)(10/9)
30 KB Swings (2/1.5)
15 Deadlifts (305/215)
Scaling:
Platinum: As written above.
Steel:
For Time:
50 Wall Balls (20/14)(10/9)
20 KB Swings (1.5/1.25)
10 Deadlifts (285-255/195/175)
Brass:
For Time:
45 Wall Balls (20/14)(10/8)
20 KB Swings (1.25/1)
10 Deadlifts (225-185/155-125)
Bronze:
For Time:
45 Wall Balls (14/10)(9/8)
20 KB Swings (1/0.5)
10 Deadlifts (155-135/105-95)