Remember, Thursdays are Open Gym now. So, we will have a coach there ready to run a class. But, if you want to do your own thing, you are welcome to do it.
Last week, we introduced this lifting format to help us work up to our 1 rep max lift and hopefully a 5 lb PR. Then, we practiced our strict shoulder press at the end of the week. Today, we are combining our new lifting format with shoulder press to see if we can find a new 1 rep max.
CrossFit Alloy WOD for 1/12/2017
Strength:
E2MOM 10 Min:
1. 5 Shoulder Press (75%)
2. 3 Shoulder Press (80%)
3. 1 Shoulder Press (90%)
4. 1 Shoulder Press (95%)
5. 1 Shoulder Press (100%+5)
MetCon:
For Time:
20 Cal Bike
20 Clean and Jerk (165/115)
20 Cal Row
Post Weight and Time to Comments
Scaling:
Platinum: As written above.
Steel:
For Time:
15 Cal Bike
15 Clean and Jerk (135/95)
15 Cal Row
Brass:
For Time:
15 Cal Bike
15 Clean and Jerk (115-95/75-65)
15 Cal Row
Bronze:
For Time:
15 Cal Bike
15 Clean and Jerk (75/55)
15 Cal Row