In light of Thanksgiving next week, we will be changing our lifting schedule a little. Â Not only are we moving on to our next phase of strength, we will be putting shoulder press in this week and start back squats next week. Â The sequence will be done as an EMOM based on your 1 rep max lift established about 1.5 months ago.
Speaking of Thanksgiving, we will have one WOD on Thanksgiving at 10:00am. Â It will be the WOD for our Athlete of the Month. Â It will also be a partner WOD. Â Hope to see you there.
CrossFit Alloy WOD for 11/19/2015:
Strength:
Shoulder Press
Every 2 Minute for 10 Minutes
5 reps at 80% of 1 rep
MetCon:
AMRAP 6 Min:
Buy-in: 300m Row
then . . .
10 Deadlifts (135/95)
5 Hang Squat Cleans
Rest 2 Min
AMRAP 6 Min:
Buy-in: 30 Cal Row
7 Deadlifts (185/125)
3 Hang Squat Cleans
Post Weight and Rounds for Each AMRAP to Comments
Scaling:
Platinum: As written above.
Steel:
AMRAP 6 Min:
Buy-in: 300m Row
then . . .
10 Deadlifts (115-95/75-65)
5 Hang Squat Cleans
Rest 2 Min
AMRAP 6 Min:
Buy-in: 30 Cal Row
7 Deadlifts (155-135/105-95)
3 Hang Squat Cleans
Brass:
AMRAP 6 Min:
Buy-in: 300m Row
then . . .
10 Deadlifts (115-95/75-65)
5 Hang Power Cleans, front squat
Rest 2 Min
AMRAP 6 Min:
Buy-in: 30 Cal Row
7 Deadlifts (155-135/105-95)
3 Hang Power Cleans, front squat
Bronze:
AMRAP 6 Min:
Buy-in: 200m Row
then . . .
10 Deadlifts (75-55/55-35)
5 Hang Power Cleans
Rest 2 Min
AMRAP 6 Min:
Buy-in: 20 Cal Row
7 Deadlifts (115-95/75-65)
3 Hang Power Cleans