Workout of the Day

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Workout of the Day

Wed 1-17-18

General Warm Up 3
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
Bench Press (3-3-3+ (70, 80, 90%))
Warm up: 5-5-3 (40, 50, 60%)

Working Sets: 3-3-3+ (as many reps as possible over 3 on the last set, record only your last set ex. 1×7 @ 285#)

Week 2 of the 4 week Strength Program.

Shoulder Press (3-3-3+ (70, 80, 90%))
Warm up: 5-5-3 (40, 50, 60%)

Working Sets: 3-3-3+ (as many reps as possible over 3 on the last set, record only your last set ex. 1×7 @ 285#)

Week 2 of the 4 week Strength Program.

Metcon
AMRAP 9:00
2 Bar Facing Burpees
2 Power Snatch (95/65)
4
4
6
6….

scale as needed
Metcon
Assistance Exercises:
1. Hammer Curls (OH Press) or light close grip bench press (Bench press option) 5×10
2. Face Pulls 5×12
3. Banded tricep press downs if time – 100 reps

Workout of the Day

Wed 1-17-18

General Warm Up 3
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
Bench Press (3-3-3+ (70, 80, 90%))
Warm up: 5-5-3 (40, 50, 60%)

Working Sets: 3-3-3+ (as many reps as possible over 3 on the last set, record only your last set ex. 1×7 @ 285#)

Week 2 of the 4 week Strength Program.

Shoulder Press (3-3-3+ (70, 80, 90%))
Warm up: 5-5-3 (40, 50, 60%)

Working Sets: 3-3-3+ (as many reps as possible over 3 on the last set, record only your last set ex. 1×7 @ 285#)

Week 2 of the 4 week Strength Program.

Metcon
AMRAP 9:00
2 Bar Facing Burpees
2 Power Snatch (95/65)
4
4
6
6….

scale as needed
Metcon
Assistance Exercises:
1. Hammer Curls (OH Press) or light close grip bench press (Bench press option) 5×10
2. Face Pulls 5×12
3. Banded tricep press downs if time – 100 reps

Workout of the Day

Tue 1-16-18

Billy’s Warm Up
3 rounds:
15 cal row
10-15 push-ups
10-15 pull-ups
30 hollow rocks
Metcon
Complete for 30:00
Row 1,000m
20 rounds of:
1 Clean & Jerk (225/155)
20 Double Unders
Remaining time to get max Wall Ball shots (20/14)

score = wall ball shots only. Scaled to 75% max power clean & jerk.

Basics:
AMRAP 20:00
2 Clean and Push Press
30 single unders
10 wall ball shots
rest 30 sec.

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