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
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