Don’t forget that we will be closed tomorrow.
Today is the last day of our full strength cycle. Â We started back in September finding max effort lifts for Back Squats, Shoulder Press, Front Squats, Push Press, Deadlifts, and Overhead Squats at 5, 3, and 1 reps. Â We then performed EMOMs for each lift based on percentages of our 1 rep for that lift. Â Every 3 weeks, we would take a rest before move to the next set of lifts. Â After today, we will take another week off from heavy lifting and then start the cycle over. Â Let’s see if we got stronger.
CrossFit Alloy WOD for 2/5/2016:
Stregnth:
E2MOM 10 Min:
Overhead Squats
1, 1, 1, 1, 1, (90%)
MetCon:
With a 7 Min Running Clock, Perform 1 Min of Each:
Squats
Pushups
Box Jumps (20)
Pullups
Wall Balls (20/14)(10/9)
Burpees
Double Unders
Post Reps Completed for Each Movement
Scaling:
Platinum: As written above.
Steel:
With a 7 Min Running Clock, Perform 1 Min of Each:
Squats
Pushups
Box Jumps (20)
Pullups (banded)
Wall Balls (20/14)(10/9)
Burpees
Double Unders
Brass:
With a 7 Min Running Clock, Perform 1 Min of Each:
Squats
Pushups (knees)
Box Jumps (20)
Pullups (Banded)
Wall Balls (20/14)(10/8)
Burpees
Double Unders or Single Unders
Bronze:
With a 7 Min Running Clock, Perform 1 Min of Each:
Squats
Pushups (knees)
Box Jumps (20)
Jumping Pullups
Wall Balls (14/10)(9/8)
Burpees
Single Unders