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TUESDAY, SEPTEMBER 02, 2014

Workout of the Day: Monday 1-27-2014

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
Warm Up: 3:00 Max shuttle runs
Skill: Power Cleans skill session.
WOD: AMRAP 12:00 of 8 Med Ball Thrusters, 8 Gobblet squats (1 KB), Run 100m, 8 Ring Pulls

Performance
A. EMOM 12 minutes (12 sets): Front Squat x 1 rep @ 80%+
B. N/A
C. N/A
D. Six sets for times of: 20 Double-Unders, 15 Wall Ball Shots (30/20 lb), 10 Chest-to-Bar Pull-Ups,
Rest 60 seconds
scale reps to 40 su, 10 WB, 8 pull ups as needed for newer xfitters.

Competitors
A. Every two minutes, for 12 minutes (6 sets): Front Squat x 1 rep @ 85-95%
B. Every minute, on the minute, for 12 minutes: Hang Clean + Jerk @ 85-90%
C. For times: 185/135 lb Ground to Overhead x 10 reps
Rest 2 minutes 155/105 lb Ground to Overhead x 10 reps
Rest 2 minutes 135/95 lb Ground to Overhead x 10 reps
D. Six sets for times of: 20 Double-Unders, 15 Wall Ball Shots (30/20 lb), 10 Chest-to-Bar Pull-Ups
Rest 60 seconds




Upcoming News & Announcements

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

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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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