Heavy DT OR Light DT?

“DT”
Five rounds for time of:
155/105 pound Deadlift, 12 reps
155/105 pound Hang power clean, 9 reps
155/105 pound Push jerk, 6 reps

Here’s the catch: For every 10# you scale down, add a rep to each movement. For every 10# you scale up, subtract a rep from each movement. So at 205/155 (max you can go) your reps would be 7-4-1 for each round. At 105/55 your reps would be 17-14-11.

My advice, don’t rush it. Go as heavy as you can and be as slow as you need to be. Record times for workout log sake, but DO NOT “race” the clock.

Smolov jr bs program starts today! Potluck after the WOD. “300”

Coaches post:

*Potluck today after the pm WOD!

*I am going to place an order for the rpm jump ropes and can save on shipping if I get everyone to order them at once- I have 8 people who want ropes right now- anyone else? If you already let me know you wanted one then I need to know your height and if you wanted any custom wording on it.

*I was also going to order the badass pink girls knee high socks and about 5 of us girls wanted them- 10ea plus shipping- let me know if anyone else wants in on this order and we can save a little on shipping.

*Today the back squat madness starts! We will be doing a 3 week Smolov jr. Back squat program. Please see the link to calculate your weights based on your full bottom good form back squat that we had you find last week. This is a fun one (-: all reps are to be at bottom with good form in this program- if you are struggling too much with weight or it just feels to darn heavy then please go down in weight- think more of great technique than of heavy weight!

*EJ kicked some butt at OCCF fundraiser and got 1st place in her division. I heard she even beat all the Rx boy’s time, minus the winning boy’s time. Wait thats not all, she also competed as a team competitor with Meesh and they took 2nd. It was fun and for a good cause. You guys made us proud. I heard baby Lewis got into the act with a minute worth of burpees. Way to go Joslyn! Now if only we can get your mother that much work.

http://joshmahony.com/weights/smolov_jr.php

This Back Squat Program is in addition to any other lifting program you have going. If there is Back Squats in your current program, substitute Smolov in it’s place.

This is a three week, four times a week program. If you can not do it four days a week, keep the same program but it will take you longer than three weeks to complete.

As always if you have any question, Please let one of us know.

Back Squats-ATG

6×6 @ 70%

rest at least 2 minutes in between sets.

WOD

300 Workout”
25 Pull Ups
50 Dead Lifts 135M/95W
50 Push Ups
50 Box Jumps 24M/20W
50 Floor Wipers 135M/95W
50 Kettlebell Cleans and Press 35M/26W (KB must touch the floor)
25 Pull Ups

“Children, gather round! No retreat, no surrender; that is Spartan lore. And by Spartan lore we will stand and fight… and die. A new age has begun. An age of freedom, and all will know, that 300 Spartans gave their last breath to defend it!” – King Leonidas

Old times are posted on May 13, 2011

Potluck on MONDAY!

We would like to do a potluck on Monday. If you are interested let me know. I will have a sign up at the gym. Hope everyone can make it.

Michele and Erin are competing at Crossfit Oregon City for a fundraiser for cancer. Erin the little animal is competing as an individual and on a team with Michele. Good luck Girls…Boom Bitches!

WOD

10 minute AMRAP

15 Box jumps 24/20
15 DU’s
5 Thruster 95/65

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