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TUESDAY, OCTOBER 21, 2014

Workout of the Day: Friday 1-24-2014

Warm up
Options:
D&B butt kickers, D&B high knees, D&B Russian lunges, D&B inchworm, Lunge stretch, PVC pass throughs, Junk yard dog, PVC, Oly Lifts, Mobility drills Etc…

Basic
N/A

Performance
A. Back Squat
Set 1 – 6 reps @ 65%, Set 2 – 4 reps @ 75%, Set 3 – 2 reps @ 85%, Set 4 – Max Reps @ 83%
Rest 2 minutes between sets.

B. N/A

C. Complete as many rounds and reps as possible in 15 minutes of: 6 Thrusters (95/65 lbs), 6 HR Burpee box jump overs (24/20”),
45 sec. rest (every round)
IF TIME IN CLASS: D. Row 2k, warm down pace = 8:00 guys, 9:00 ladies.

Competitor
A. Back Squat Set 1 – 6 reps @ 65%, Set 2 – 4 reps @ 75%, Set 3 – 2 reps @ 85%, Set 4 – Max Reps @ 83%
Rest 2 minutes between sets.

B. Take 15 minutes to build to today’s heavy: Push Press + Power Jerk Use blocks if you have them, but quickly reset yourself for the power jerk.

C. Complete as many rounds and reps as possible in 2 minutes of: 6 Thrusters (115/75 lbs), 6 Box Jump-Overs (24″/20″), 6 Hand-Release Push-Ups
Rest 4 minutes, and repeat.
These must be sprint sessions. Do not pace – instead, learn how it feels to hit the throttle and hold nothing back…then rest 4 minutes and do it again. Rest until fully recovered, and then…

D. For times: Row 1200 Meters, 115/75 lb Shoulder to Overhead x 25 reps,
Rest 3 minutes Row 800 Meters, 135/95 lb Shoulder to Overhead x 20 reps,
Rest 3 minutes Row 400 Meters 155/105 lb Shoulder to Overhead x 15 reps




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WOD Guidelines (workout of the day)

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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