We continue our strength program for this month today. We have been using percentages of our old 1 rep max lifts to warm up to test a new 1 rep max lift. We’ve tested deadlifts, shoulder press, and overhead squats. Today, we use the same format for push press.
If you don’t have a 1 rep recorded for push press, spend 10 minutes finding one. If you’ve done a max effort push press before, but didn’t write it down, write it down today. We will continue to use percentages in the future.
Don’t forget, Wednesday nights at 6:30pm is now Olympic Lifting Class.
CrossFit Alloy WOD for 1/18/2017:
Strength:
E2MOM 10 Min:
1. 5 Push Press (75%)
2. 3 Push Press (80%)
3. 1 Push Press (90%)
4. 1 Push Press (95%)
5. 1 Push Press (100%+5)
MetCon:
4 Rounds for Time:
10 Wall Balls (20/14)(10/9)
10 Box Jumps (24/20)
*Must Jump Up
6:30pm – Olympic Lifting with Forged Steel Weightlifting Club
Scaling:
Platinum: As written above.
Steel:
4 Rounds for Time:
7 Wall Balls (20/14)(10/9)
7 Box Jumps (24/20)
*Must Jump Up
Brass:
4 Rounds for Time:
7 Wall Balls (20/14)(10/8)
7 Box Jumps (24/20)
Bronze:
4 Rounds for Time:
7 Wall Balls (14/10)(9/8)
7 Box Jumps (20/short box)