WOD 1: Clean & Jerk (squat or power) for max weight 5-4-3-2-1 reps.
WOD 2: 50 Clean and Jerks @ 75% of 1-rep max, every 5 reps stop and do 5 Toes To Bar, all for time.
Scaling: A,B – 5 TTB, C = 8 TTB, Elite = 10 TTB
$$: 50 Ring Dips
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WOD 1: “Grace”
30 reps for time of 135 lb. clean and jerk. Scale as needed. Record weight and time, write it on the challenge chart if you are participating.
WOD 2: 3 rounds for max reps: (rest as needed in between, could be determined by the class size)
Kettlebell Scaling: A: 26/18 B: 35/26 C: 53/35 E: 70/44. Alternate arms as you wish.
$$: Bear Crawl D&B x 3 forwards, 3 backwards.
Aug 23rd-24th - Oregon Summer Games in Bend
Sept 6th - Summer Slammer @ Mcminville Crossfit
Sept 27th - Wodtoberfest @ Crossfit 3-46 Grit
Oct 4th - Oregon Battle of the Boxes @ Crossfit Wilsonville
Wear athletic shoes and apparel. Arrive 10 minutes early and introduce yourself to the other participants, start stretching (as best you know how). There is a basic warm up written on the white board... just start doing that and class will start at about 5 after.
Thanks for reading and we can't wait to see you at CrossFit Salem getting in the best shape of your life in a fun supportive environment!
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