Tues

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: Metcon (Time)

3 rounds for time

400m run

15 deadlifts 185/115

10 HSPU / press

5 squat cleans 185/115

B: Bench Press (Conga style….10 min for a heavy 3 rep)

Competition WOD

A: Metcon (AMRAP – Reps)

AMRAP 2

Power clean 185/125

Rest 2 min

AMRAP 2

Power clean 165/110

AMRAP 2

power clean 135/95

B: Metcon (Time)

800m run, then

21-15-9

deadlift 225/155

9-6-3

MU / C2B x 2,

then

100 DUs

C: Back Squat (5-3-1 ; 5-3-1)

SWOD

S-A: Bench Press (Bench Press 65%x5 75%x3 85%xAMRAP 60% 6xAMRAP)

S-: Metcon (AMRAP – Rounds and Reps)

S-B

Ring Dips

5xAMRAP in 120 Seconds; rest 60 seconds

S-C.

Dumbell Bench Press 5×10 AHAP; rest 60 secods

.

3x200m Farmer Carry AHAP; rest 60 seconds

Categories: WOD

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