Did you like the tempo back squats on Tuesday? Do you know what your 10 rep shoulder press is? Well, we will find out today. 8-10 reps is a great way to increase muscular endurance and size. We get so used to pressing short sets of reps, that 10 is going to feel really hard. And . . . that’s the point.
Don’t forget to let us know if you plan to attend the Open on Saturday and you aren’t signed up on one of our teams.
CrossFit Alloy WOD for 3/9/2017:
Strength:
10 Min to Find:
10 Rep Shoulder Press
MetCon:
For Time:
Row 500m
Rest 2 Min. . .
3 Rounds
10 Back Squats (185/125)
10 Burpees
Rest 2 Min . . .
Row 500m
Scaling:
Platinum: As written above.
Steel:
For Time:
Row 500m
Rest 2 Min. . .
3 Rounds
10 Back Squats (155/105)
10 Burpees
Rest 2 Min . . .
Row 500m
Brass:
For Time:
Row 500m
Rest 2 Min. . .
3 Rounds
10 Back Squats (135-115/95-65)
10 Burpees
Rest 2 Min . . .
Row 500m
Bronze:
For Time:
Row 300m
Rest 2 Min. . .
3 Rounds
10 Back Squats (95-75/65-55)
7 Burpees
Rest 2 Min . . .
Row 400m