This month, we are retesting our 1 rep max lifts for back squat, overhead squat, front squat, shoulder press, push press, and deadlift. Instead of setting a designated time to simply find that max effort, we are going to keep with our E2MOM style. We have seen this sequence recently with our Olympic Lifting session lately. 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)