Mon

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

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Main WOD

A: Power Clean (Take 12-15 min to build to a heavy )

B: Power Clean (EMOM 8 x 3 reps @ 75-80% of today’s)

C: Metcon (3 Rounds for time)

3 rounds each for time of

500m row

15 S2OH 115/75

10 T2B

Rest 4 min b/t

Competition WOD

A: Hang muscle snatch (5 x 3 ; use a manageable weight, 10 min)

Pull from above knee

No rebend of knees

Focus is 2nd pull

B: Power Snatch (3 x 5 @ 75% in 12 min)

C: Snatch push press + OH squat (3 x 5 @ 75% of snatch, 12 min)

From behind neck

D: Metcon (Time)

3 rounds for time

500m row

25 wall ball 25/16

S-A: Back Squat (S-A. Back Squat 65%x5 75%x3 85%xAMRAP 65% 5×15)

S-: Metcon (AMRAP – Rounds and Reps)

S-B.

Skater Squats 5×5/side; rest 90 more weight than last week

https://www.youtube.com/watch?v=Tivrc9UhELc

S-C.

HIGH Box Jumps 5×5; rest 60 seconds

Hollow Rock x 120 seconds; rest 60 seconds

Categories: WOD

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