As we move back into a stregnth cycle, the running and endurance work will begin to decrease. This will partly be caused by the changes in weather. However, it is also difficult to build both systems at the same time. 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