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: 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
