Wed

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: Rope / BF pull up / DUs / Box jump (No Measure)

40-50 DU

12-15 BF pull up

1-2 rope climbs (minimum pulls)

8-12 box jumps (rebound and speed)

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 6 of

6 thrusters 115/75

6 box jumps 30/24

C: Metcon (Time)

As a 2 person team

Row 3000m (300m sets)

Run 800m each together

Time stops when 2nd runner comes in

Competition WOD

A: Rope / BF pull up / DUs / Box jump (No Measure)

40-50 DU

12-15 BF pull up

1-2 rope climbs (minimum pulls)

8-12 box jumps (rebound and speed)

B: Metcon (AMRAP – Rounds and Reps)

30 DUs

20 burpees

10 power snatch 115/75

AMRAP 12

80% effort

C: Back Squat (3 x 5 @ 80%)

S-a: Deadlift (S-A. Deadlift 65%x5 75%x3 85%xAMRAP 65% 5×10 )

S-: Metcon (AMRAP – Rounds and Reps)

S-B.

Front Squat 10×5; rest 2 minutes AHAP (as heavy as possible)

+

Right after the last set complete AMRAP 10 minutes of Back Squats with 50% of best Front Squat Weight

S-C.

Hang Snatch x 1 Rep Every Minute On the MInute for 15 minutes

*5-10lbs heavier than last week

S-D.

5 sets:

1 Minute Reverse Plank Add weight to these; rest 10 seconds

40 Barbell Rows Empty Bar

http://www.allthingsgym.com/wp-content/uploads/2013/08/Weighted-Reverse-Plank-Chinese-Weightlifting.jpg

Categories: WOD

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