Ring Dip Assistance Work
* 30 Burpee man makers (45/25 lb. dumbbells)… max time = 6:00
Note: For these start standing with dumbbells at each side. Go down and do a push up on the dumbbells, row one arm, another push up, row the other arm, stand up… 1 rep done!
Oly Extravaganza! Using 50-60% of your snatch and clean weight all the way through.
* 1 Snatch
* 1 Squat Clean
* 1 Jerk
Note: this is a perfect form situation, focus on the movements and not recording reps.
3-5x Prowler Push or Sled Drags (180/90 lbs. added) and/or….
3-5x 100m Framers walks (2 KB, 53’s/35’s) and/or ….
200m of lunges with 45/25 plate.
Sept 27th - Wodtoberfest @ Crossfit 3-46 Grit
Oct 4th - Oregon Battle of the Boxes @ Crossfit Wilsonville
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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