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Fri 10-5-18

CrossFit Salem South, CrossFit West Salem - CrossFitView Public Whiteboard1: Billy's Warm Up (No Measure)3 rounds: 15 cal row 10-15 push-ups 10-15 pull-ups 30 hollow rocks2: Press/Push Press Combo (8rds : 2 Press + 2 Push Press Unbroken )Every 90 sec. 8 rounds 1 rep = 2 press + 2 push press3: Metcon (Time)Complete 4 rounds for time: 18 Cleans (115/85) 18/16 Calories on the assault bike Waiters Walk 100m (2x KB 53/35 low - 44/26 high)Basics: 3 rounds (75/45 cleans, 15/12 Ass bike cal, light KB) Int: 95/65 cleans Adv: as written Rx+: 6 cleans @ 225/155

CrossFit Salem South, CrossFit West Salem – CrossFit

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1: Billy’s Warm Up (No Measure)

3 rounds:

15 cal row

10-15 push-ups

10-15 pull-ups

30 hollow rocks

2: Press/Push Press Combo (8rds : 2 Press + 2 Push Press Unbroken )

Every 90 sec. 8 rounds

1 rep = 2 press + 2 push press

3: Metcon (Time)

Complete 4 rounds for time:

18 Cleans (115/85)

18/16 Calories on the assault bike

Waiters Walk 100m (2x KB 53/35 low – 44/26 high)
Basics: 3 rounds (75/45 cleans, 15/12 Ass bike cal, light KB)

Int: 95/65 cleans

Adv: as written

Rx+: 6 cleans @ 225/155

Thur 10-4-18

CrossFit Salem South, CrossFit West Salem - CrossFitView Public Whiteboard1: General Warm Up 4 (No Measure)Row 500m then 2 rounds of: 30 sec. goblet squat hold (with KB) 10 Squats 20 leg swings each leg 30 sec. lunge stretch each leg 20 Torso twists (with KB) 12 Yoga push ups (hold head through the arms to finish)2: Back Squat (2 reps every 90 sec for 10 rounds)3: Cindy (AMRAP - Rounds and Reps)20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 SquatsBasics: 3,6,9 Int: 4,8,12 Adv: as written

CrossFit Salem South, CrossFit West Salem – CrossFit

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1: General Warm Up 4 (No Measure)

Row 500m then 2 rounds of:

30 sec. goblet squat hold (with KB)

10 Squats

20 leg swings each leg

30 sec. lunge stretch each leg

20 Torso twists (with KB)

12 Yoga push ups (hold head through the arms to finish)

2: Back Squat (2 reps every 90 sec for 10 rounds)

3: Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Basics: 3,6,9

Int: 4,8,12

Adv: as written

Wed 10-3-18

CrossFit Salem South, CrossFit West Salem - CrossFitView Public Whiteboard1: General Warm Up 3 (No Measure)500m Row 3 rounds of: 10 Kip Swings banded side shuffle D&B 10 slow squats with 3 sec pause 10 push ups with downward dog finish2: Metcon (No Measure)Skill work, two options: (15:00) A. Handstand Walking: - Wall Kick Ups or wall walks - Handstand hold while shifting weight to each hand - Handstand hold, alt lifting each hand off the ground - Handstand walk along the wall - Handstand walk to the wall - Handstand walk with a partner B. Muscle Ups: - Ring

CrossFit Salem South, CrossFit West Salem – CrossFit

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1: General Warm Up 3 (No Measure)

500m Row

3 rounds of:

10 Kip Swings

banded side shuffle D&B

10 slow squats with 3 sec pause

10 push ups with downward dog finish

2: Metcon (No Measure)

Skill work, two options: (15:00)

A. Handstand Walking:

– Wall Kick Ups or wall walks

– Handstand hold while shifting weight to each hand

– Handstand hold, alt lifting each hand off the ground

– Handstand walk along the wall

– Handstand walk to the wall

– Handstand walk with a partner

B. Muscle Ups:

– Ring and/or bar kipping

– Ring or bar pull ups

– Ring or Bar hips up to bar/rings

– Banded seated ring muscle ups

– box jumping bar muscle ups

– ring/bar dips

– attempts

3: Metcon (AMRAP – Rounds)

EMOM 24:00

Min 1: 40 Double Unders (100 SU)

Min 2: 25 Sit Ups

Min 3: 15 Kettlebell Swings (53/35)

Min 4: Row 16/14 Calories

repeat
Basic: 30 on/off each station

Int: 30 DU, KBS @ 44/26, Row 14/12 cal

Adv: as written

Rx+: 50 DU, 30 Sit Ups, 18 KBS, 18/16 cal

Tue 10-2-18

CrossFit Salem South, CrossFit West Salem - CrossFitView Public Whiteboard1: General Warm Up 2 (No Measure)D&B High Knees 10 Squats D&B Butt Kickers 10 Lunges D&B Bear Crawl 10 Push Ups D&B Side Shuffle 10 Good Mornings Arm and Shoulder Rotations Banded Arm/Lat stretch from the rig 20 Band pass throughs & pull aparts2: Bench Press (10,9,8... 1 (AHAP, all at same weight if possible))Superset with barbell curls, 25:00 to complete.3: Metcon (AMRAP - Reps)EMOM 10:00 Odd: Assault bike calories Even: Burpees

CrossFit Salem South, CrossFit West Salem – CrossFit

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1: General Warm Up 2 (No Measure)

D&B High Knees

10 Squats

D&B Butt Kickers

10 Lunges

D&B Bear Crawl

10 Push Ups

D&B Side Shuffle

10 Good Mornings

Arm and Shoulder Rotations

Banded Arm/Lat stretch from the rig

20 Band pass throughs & pull aparts

2: Bench Press (10,9,8… 1 (AHAP, all at same weight if possible))

Superset with barbell curls, 25:00 to complete.

3: Metcon (AMRAP – Reps)

EMOM 10:00

Odd: Assault bike calories

Even: Burpees

Mon 10-1-18

CrossFit Salem South, CrossFit West Salem - CrossFitView Public Whiteboard1: General Warm Up 1 (No Measure)2 rounds: Lunge down (length of gym) 10 Squats Bear Crawl back 10 Push Ups Samson stretch 30 sec. each leg 10 Good Mornings2: Deadlift (6X3)between sets perform 10 hamstring curls. https://youtu.be/B0kABjeJ_TY3: Metcon (Time)Three rounds for time of: Row 500m Walking lunges (same time as the row) Run 400m

CrossFit Salem South, CrossFit West Salem – CrossFit

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1: General Warm Up 1 (No Measure)

2 rounds:

Lunge down (length of gym)

10 Squats

Bear Crawl back

10 Push Ups

Samson stretch 30 sec. each leg

10 Good Mornings

2: Deadlift (6X3)

between sets perform 10 hamstring curls. https://youtu.be/B0kABjeJ_TY

3: Metcon (Time)

Three rounds for time of:

Row 500m

Walking lunges (same time as the row)

Run 400m