Happy first day of December. This Saturday, we will be closed for the annual Holiday Hammer at CrossFit Athletics. Matt, Rachel, Fireman Dave, and Adam will be competing. Make sure you reserve some time to come watch.
We continue our EMOM strength programming today. We did sets of 5 two weeks ago. You should be able to clean your weight. We are working on a percentage of your 1 rep max. You may also be able to use about 10lbs more than shoulder press weight from two weeks ago.
CrossFit Alloy WOD for 12/1/2015:
Strength:
Shoulder Press:
Every 2 Minutes for 10 Minutes:
3, 3, 3, 3, 3 (85%)
MetCon:
For Time:
21, 18, 15, 12, 9, 6, 3:
Ring Dips
Overhead Squats (95/65)
Post Weight and Time to Comments
Scaling:
Platinum: As written above.
Steel:
For Time:
15, 12, 9, 6, 3:
Ring Dips (may use red band)
Overhead Squats (95-75/65-55)
Brass:
For Time:
18, 15, 12, 9, 6, 3:
Hand Release Pushups (may use knees)
Overhead Squats (75/55)
Bronze:
For Time:
15, 12, 9, 6, 3:
Pushups (may use knees)
Overhead Squats (55/35)