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Pistols, STO, and Deadlifts for 4/18/2019

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

Join the discussion One Comment

  • Industrial Athletics says:

    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