Latest WOD

Shoulder Press for 11/19/2015

In light of Thanksgiving next week, we will be changing our lifting schedule a little.  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.  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.  It will be the WOD for our Athlete of the Month.  It will also be a partner WOD.  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

Join the discussion One Comment

  • Crimlaw says:

    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