We continue our strength work today with Push Presses. A quick dip and drive is what you need to push more weight over your head. We retested our 1 rep push press last month. You will use 80% of that max lift today.
The MetCon is a variation of another lady wod, Helen. Helen itself consists of running, KB Swings, and Pullups. We will do rowing, KB Swings, and Bent Over Rows. Bent Over Rows aren’t a common movement seen in CrossFit. But, it is great to work the upper back, muscles needed to perform pullups.
CrossFit Alloy WOD for 2/8/2017:
Strength:
E2MOM 10 Min:
Push Press
5, 5, 5, 5, 5 (80%)
MetCon:
For Time:
Row 1000m
then . . .
3 Rounds
21 KB Swings (1.5/1)
12 Bent Over Rows (95/65)
6:30pm – Olympic Lifting with Forged Steel Weight Lifting Club
Scaling:
Platinum: As written above.
Steel:
For Time:
Row 1000m
then . . .
3 Rounds
21 KB Swings (1.25/1)
12 Bent Over Rows (75/55)
Brass:
For Time:
Row 1000m
then . . .
3 Rounds
18 KB Swings (1/0.75)
9 Bent Over Rows (75/55)
Bronze:
For Time:
Row 750m
then . . .
3 Rounds
18 KB Swings (0.75/0.5)
9 Bent Over Rows (55/35)