As we move toward the weekend, we finish our sets of 3 for the strength movements for this week. Â Last month, we worked on static strength in our shoulders. Â Without using the rest of our body, the shoulder press relies solely on the athletes shoulder strength when moving the bar overhead. Â The Push Press permit the athlete to use a slight dip and drive in order to achieve upward momentum on the bar before the shoulders take over to complete the lift locked out overhead.
CrossFit Alloy WOD for 10/8/2015:
Strength:
Push Press
3, 3, 3, 3, 3
MetCon:
For Time:
Row 1000m
30 Wall Balls (20/14)(10’/9′)
15 HP Snatches (115/75)
20 Wall Balls
10 HP Snatches
10 Wall Balls
5 Hang Power Snatches
Post Weight and Time to Comments
Scaling:
Platinum: As written above.
Steel:
For Time:
Row 1000m
25 Wall Balls (20/14)(10’/9′)
12 HP Snatches (115/75)
15 Wall Balls
7 HP Snatches
10 Wall Balls
5 Hang Power Snatches
Brass:
For Time:
Row 1000m
25 Wall Balls (20/14)(10’/9′)
12 HP Snatches (95-75/65-55)
15 Wall Balls
7 HP Snatches
10 Wall Balls
5 Hang Power Snatches
Bronze:
For Time:
Row 750m
20 Wall Balls (14/10)(9’/8′)
12 HP Snatches (55/35)
10 Wall Balls
7 HP Snatches
5 Wall Balls
5 Hang Power Snatches
Andrew Flesher: 175# Push Press x3