Industrial Athletics – CrossFit
We will be starting with pushups practice today as we prepare to retest our max pushups in 1 minute at the end of the month.
For the MetCon, you want both sets of 3 rounds to be smooth and unbroken. The first part of the WOD shouldn’t cause any issues and is designed merely to wear you out. The second half of the WOD is a short version of the Hero WOD “DT.” Look at the scale you do when we program DT and plan accordingly for today.
Pushups Practice
EMOM 8 min
10 Unbroken Pushups
Metcon (Time)
For Time:
3 Rounds
16 Pistols
8 STO (115/75)
Rest 2 min
3 Rounds
12 DL (155/105)
9 HP Cleans
6 STO
Scaling:
Platinum: As written above.
Steel:
For Time:
3 Rounds
12 Pistols
8 STO (95/65)
Rest 2 min
3 Rounds
12 DL (135/95)
9 HP Cleans
6 STO
Brass:
For Time:
3 Rounds
12 Pistol Progressions
8 STO (75/55)
Rest 2 min
3 Rounds
12 DL (115-95/75-65)
9 HP Cleans
6 STO
Bronze:
For Time:
3 Rounds
16 Lunges
8 STO (55/35)
Rest 2 min
3 Rounds
12 DL (75/55)
9 HP Cleans
6 STO