Announcements
We are going to try and get a crew to go to the Salem Slaughterfest competition! Let us know if you sign up or if you need a partner!
http://nwfitgames.com/salem-slaughterfest-2015/
Main – CrossFit
Main WOD
A1: CrossFit Games Open 14.2 and 15.2 (AMRAP – Reps)
Includes Masters up to 54 years old
0:00 – 3:00
2 Rounds of:
10 Overhead Squats, 95# / 65#
10 Chest-To-Bar Pull-ups
3:00 – 6:00
2 Rounds of:
12 Overhead Squats, 95# / 65#
12 Chest-To-Bar Pull-ups
6:00 – 9:00
2 Rounds of:
14 Overhead Squats, 95# / 65#
14 Chest-To-Bar Pull-ups
The ladder will ascend every 3-minutes until the athlete can not complete the ladder.
A2: CrossFit Games Open 14.2 and 15.2 Masters (AMRAP – Reps)
Masters 55+
0:00 – 3:00
2 Rounds of:
10 Overhead Squats, 65# / 45#
10 Chin-Over-Bar Pull-ups*
3:00 – 6:00
2 Rounds of:
12 Overhead Squats, 65# / 45#
12 Chin-Over-Bar Pull-ups*
6:00 – 9:00
2 Rounds of:
14 Overhead Squats, 65# / 45#
14 Chin-Over-Bar Pull-ups*
The ladder will ascend every 3-minutes until the athlete can not complete the ladder.
*Masters Women 55+ jumping chest-to-bar pull-ups
B: 1k row -cooldown @ 70% (No Measure)
SWOD
S-A: Strict Press (“S-A. Press 60%x3 70%x3 80%xAMRAP 60% 5xAMRAP)
S-B: Single Arm Dumbell Press (S-B. EMOM 15 Minutes Single Arm DB Press x 8/side)
S-C: Metcon (Weight)
S-C.
4 sets:
Ring Pull-Ups x Max Reps; rest 60 seconds
DB Lateral Raises x 20 reps (keep arms slightly bent, raise hands to shoulder level then back down, LIGHT); rest 60 seconds