Workout of the Day

Crossfit programming is an art form and a science. With years of experience, your workouts will be the finest of both.

Workout of the Day

Mon 10-23-17

General Warm Up 1
2 rounds:
Lunge down (length of gym)
10 Squats
Bear Crawl back
10 Push Ups
Samson stretch 30 sec. each leg
10 Good Mornings
Snatch – OHS Complex (EMOM 10:00, 1 complex per min)
1 Snatch + 2 Overhead Squats

40-75% increasing
Double-Unders (EMOM 30 on/30 off…. for 6 min.)
work on skills, practice DU if you don’t have them yet, if you do go for reps.
Metcon
AMRAP 13:00
3 Snatch (100/70)
3 Overhead Squats (100/70)
30 Double Unders

Basics: 75/45, 60 SU
Int: 85/55
Adv: as written + any set broken of the 3 snatch + 3 OHS will earn you an extra 20 double unders for that round.

Workout of the Day

Mon 10-23-17

General Warm Up 1
2 rounds:
Lunge down (length of gym)
10 Squats
Bear Crawl back
10 Push Ups
Samson stretch 30 sec. each leg
10 Good Mornings
Snatch – OHS Complex (EMOM 10:00, 1 complex per min)
1 Snatch + 2 Overhead Squats

40-75% increasing
Double-Unders (EMOM 30 on/30 off…. for 6 min.)
work on skills, practice DU if you don’t have them yet, if you do go for reps.
Metcon
AMRAP 13:00
3 Snatch (100/70)
3 Overhead Squats (100/70)
30 Double Unders

Basics: 75/45, 60 SU
Int: 85/55
Adv: as written + any set broken of the 3 snatch + 3 OHS will earn you an extra 20 double unders for that round.

Workout of the Day

Sun 10-22-17

Spehar
For Time:
100 Thrusters, 135#
100 Chest-To-Bar Pull-ups
Run 6-Miles

Partition the Thrusters, Pull-ups and Run as needed.

don’t skip the hard ones, they define you!

CrossfitSalem

3589 Fairview Industrial Dr S Salem, OR 97302

info@crossfitsalem.comĀ  503-931-7727

CROSSFITWESTSALEM

576 Patterson St NW Salem, OR 97305

info@crossfitwestsalem.com 971-533-5777