Today is the final day of overhead squats for this strength cycle. Â We will be looking for our max effort 1 rep overhead squat. Â We have seen a lot of PR’s the last couple of weeks. Â Many athletes have shown a lot of progress with form and range of motion issues. Â This improvements has allowed for better and stronger lifts. Â Keep up the good work.
Don’t forget that the end of November marks the end of our 3 Month Goals. Â How are your goals coming? Â Have you reached any? Â 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
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
OHS: 150 lbs. for 1 rep (new PR)
Steel: 6:50 (with pistols and DU’s)
#85 1RM PR OHS 😀