Our next social event will be Saturday, August 20th. We will start with our CFE on sprinting that morning. We will have a partner/team WOD after that. And then we will eat. We are asking everyone to sign up on the whiteboard in the main office. Please write your name and what you plan to bring to the cookout.
The MetCon today should be a fast one. The Sumo Deadlift Highpulls should not be heavy. For those proficient in ring dips, they should be fast. Want to do ring dips in a MetCon? Challenge the Proficiency Test to make sure your upper body is ready to hold yourself on a set of rings. Otherwise, mastering that push-up will get you there the fastest.
CrossFit Alloy WOD for 8/4/2016:
Stregnth:
Deadlifts
5 Min to work up to a Heavy 5 Rep
then . . .
E2MOM 10 Min
5, 5, 5, 5, 5 (Across)
MetCon:
7 Rounds for Time:
10 Sumo Deadlift Highpulls (95/65)
10 Ring Dips
Post Weight and Time to Comments
Scaling:
Platinum: As written above.
Steel:
7 Rounds for Time:
10 Sumo Deadlift Highpulls (95/65)
10 Hand Release Push-ups
Brass:
7 Rounds for Time:
10 Sumo Deadlift Highpulls (75/55)
10 Push-ups (Box)
Bronze:
7 Rounds for Time:
7 Sumo Deadlift Highpulls (75/55)
7 Push-ups (Box)
Deadlifts @ 185 lbs. x 5 reps
Platinum/Bronze: 8:01 (7 SDHP @ 75 lbs. with 10 strict ring dips)