WOD 1: “Grace” 30 reps ground to overhead (135/95)
E group: “Heavy Grace” at 155/105.. do it!
WOD 2: AMRAP 12:00
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WOD 1: “Grace” 30 reps for time: Power Clean and Jerk (135/95… scaled as needed, go heavy)
WOD 2: AMRAP 15:00:
Scaling: A: 45/25 B: 65/45 C: Rx
Team Training: Coach Amy perfects our Snatch technique!
WOD 1: “Grace” 30 reps for time, ground to overhead (135/95)
Scaling: A: 75/35 B: 95/65 C:135/95 E:165/105
WOD 2: 5 rounds for time of: (Max 18:00)
WOD 2 Advanced: 10 rounds for time of: (Max 23:00)
$$: 5 partner sprints
WOD 1: “Grace”
30 reps for time of 135 lb. clean and jerk. Scale as needed. Record weight and time, write it on the challenge chart if you are participating.
WOD 2: 3 rounds for max reps: (rest as needed in between, could be determined by the class size)
Kettlebell Scaling: A: 26/18 B: 35/26 C: 53/35 E: 70/44. Alternate arms as you wish.
$$: Bear Crawl D&B x 3 forwards, 3 backwards.
Nov 8th - Gobbler Gauntlet @ Eugene CrossFit
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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