Don’t forget that we will be closed tomorrow.
Today is the last day of our full strength cycle. 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. We then performed EMOMs for each lift based on percentages of our 1 rep for that lift. Every 3 weeks, we would take a rest before move to the next set of lifts. After today, we will take another week off from heavy lifting and then start the cycle over. 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