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Pistols, SDHP, and DU for 11/10/2015

By November 9, 20153 Comments

Today is the final day of overhead squats for this strength cycle.  We will be looking for our max effort 1 rep overhead squat.  We have seen a lot of PR’s the last couple of weeks.  Many athletes have shown a lot of progress with form and range of motion issues.  This improvements has allowed for better and stronger lifts.  Keep up the good work.

Don’t forget that the end of November marks the end of our 3 Month Goals.  How are your goals coming?  Have you reached any?  If so, tell a coach so we can recognize your accomplishment.

CrossFit Alloy WOD for 11/10/2015:

Strength:
Overhead Squats
1, 1, 1, 1, 1, 1, 1
*don’t forget to record your lift, we will be using a percentage of your lift in the near future

MetCon:
4 Rounds for Time:
8 Pistols
10 Sumo Deadlift High Pulls (115/75)
40 Double Unders

Join the discussion 3 Comments

  • Avatar Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    4 Rounds for Time:
    6 Pistols
    8 Sumo Deadlift High Pulls (95/65)
    30 Double Unders

    Brass:
    4 Rounds for Time:
    6 Pistol Progressions
    8 Sumo Deadlift High Pulls (75/55)
    25 Double Unders or 75 Single Unders

    Bronze:
    4 Rounds for Time:
    8 Walking Lunges (each leg)
    8 Sumo Deadlift High Pulls (65/45)
    60 Single Unders

  • Avatar Joe DiMenno says:

    OHS: 150 lbs. for 1 rep (new PR)

    Steel: 6:50 (with pistols and DU’s)

  • Avatar Cara Erskine says:

    #85 1RM PR OHS 😀