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…
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
A. EMOM 12 minutes (12 sets): Front Squat x 1 rep @ 80%+
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.
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
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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