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Overhead Squats for 9/16/2016

By September 15, 2016One Comment

We are testing our final max effort lift today for the upcoming stregnth cycle.  As we have said since the beginning of the month, be sure to write this down.  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

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  • 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)