As we move back into a stregnth cycle, the running and endurance work will begin to decrease. Â This will partly be caused by the changes in weather. Â However, it is also difficult to build both systems at the same time. Â We will try to maintain the cardiovascular capacity we have gained over the summer while adding weight to our heavy lifts.
CrossFit Alloy WOD for 9/20/2016:
Endurance:
3x Partner 400m Run
MetCon:
For Time:
Row 50 Cal
then . . .
2 Rounds
25 HSPUs
100 DUs
Post Time to Comments
Scaling:
Platinum: As written above.
Steel:
For Time:
Row 50 Cal
then . . .
2 Rounds
15 HSPUs
75 DUs
Brass:
For Time:
Row 40 Cal
then . . .
2 Rounds
15 Piked HSPUs
75 DU or 150 SU
Bronze:
For Time:
Row 40 Cal
then . . .
2 Rounds
15 DB Shoulder Press (25/15)
100 SU