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Sat 11-3-18

CrossFit Salem South - CrossFitView Public Whiteboard1: Metcon (AMRAP - Rounds and Reps)40 Min AMRAP Buy-in: 200m Burpee Broad Jump Then as many rounds as possible of: 20 Cal Bike 20 Slam Balls (40/30) or Cals Ski 20 Cal RowComplete in any order!

CrossFit Salem South – CrossFit

View Public Whiteboard

1: Metcon (AMRAP – Rounds and Reps)

40 Min AMRAP

Buy-in:

200m Burpee Broad Jump

Then as many rounds as possible of:

20 Cal Bike

20 Slam Balls (40/30) or Cals Ski

20 Cal Row
Complete in any order!

Fri 11-2-18

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: Deadlift (10x3 AHAP @ 65-75%)10 glute kick backs between sets (5 each leg) https://youtu.be/h4439IQFAqI3: Metcon (AMRAP - Rounds and Reps)Teams of 2, AMRAP 16:00 Row 20 calories 20 Box Jump Overs (24/20") 20 Toes to Bar

CrossFit Salem South, CrossFit West Salem – CrossFit

View Public Whiteboard

1: Billy’s Warm Up (No Measure)

3 rounds:

15 cal row

10-15 push-ups

10-15 pull-ups

30 hollow rocks

2: Deadlift (10×3 AHAP @ 65-75%)

10 glute kick backs between sets (5 each leg)

https://youtu.be/h4439IQFAqI

3: Metcon (AMRAP – Rounds and Reps)

Teams of 2, AMRAP 16:00

Row 20 calories

20 Box Jump Overs (24/20″)

20 Toes to Bar

Thur 11-1-18

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: Dumbbell Bench Press (101 reps, same weight, split anyway)2 Dumbbells + 1 Bench + YouWhy 101... because everyone else stops at 100!3: Metcon (AMRAP - Reps)AMRAP 13:00 21-15-9 reps of: Snatch (115/75) Burpees over the bar * remaining time to get max snatches

CrossFit Salem South, CrossFit West Salem – CrossFit

View Public Whiteboard

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: Dumbbell Bench Press (101 reps, same weight, split anyway)

2 Dumbbells + 1 Bench + You
Why 101… because everyone else stops at 100!

3: Metcon (AMRAP – Reps)

AMRAP 13:00

21-15-9 reps of:

Snatch (115/75)

Burpees over the bar

* remaining time to get max snatches at 115/75… that is the score.
scale as needed