We are testing our final max effort lift today for the upcoming stregnth cycle. Â As we have said since the beginning of the month, be sure to write this down. Â We will be using a percentage of this number next month.
CrossFit Alloy WOD for 9/16/2016:
Stregnth:
15 Minutes to find:
1 Rep Overhead Squat
MetCon:
AMRAP 8 Min:
Row 500m
then . . .
5 Box Jumps (30/24)
5 Shoulder to Overhead (155/105)
6:30pm – Olympic Lifting with Greene Barbell Club
Scaling:
Platinum: As written above
Steel:
AMRAP 8 Min:
Row 500m
then . . .
5 Box Jumps (24/20)
5 Shoulder to Overhead (135-115/95-75)
Brass:
AMRAP 8 Min:
Row 500m
then . . .
5 Box Jumps (24/20)
5 Shoulder to Overhead (95/65)
Bronze:
AMRAP 8 Min:
Row 500m
then . . .
5 Box Jumps (20/short box)
5 Shoulder to Overhead (75-55/55-35)