Announcements
Yoga trial class to run this Saturday, 1/16 from 8 to 8:45am. Please bring $5-10 cash to pay the instructor, a yoga mat, and towel. Sign up via Wodify. We would love to start hosting weekly yoga, but first need to ensure we have enough interest.
HOODIES – We are going to place a second order of the new hoodies. If you would like one, please email Amy at [email protected] with your preferred size and quantity. Hoodies are $45 + tax.
CrossFit Salt De Terre – CrossFit
Weightlifting
Snatch (3-3-3-2-2-2-1-1-1-1-1-1-1)
50% x 3
55% x 3
60% x 3
65% x 2
70% x 2
75% x 2
80% x 1
85% x 1
90% x 1
95% x 1
100% x 1
101%+ x 1 (3 attempts)
Take 20 min to find a new 1 RM snatch. This is a squat or a split snatch, no power.
Make sure to write your best lift on the PR board!!
Metcon
Metcon (Time)
3 Rounds For Time . . .
300 M Run
15 Toes to Bar
20 Alt Hang Dumbbell Power Snatches (50/35)
15 Min Cap.
L1: V-ups, Light DB
L2: V-ups or Hanging Knee Raises, 35/25
L3: Rx
L4: 25 ttb, 70 (use KB)/50
Warm-up
The Spealler Warm-Up – General Warm-Up 5 (No Measure)
1. 20 Forward Arm Circles (increase size as you go)
2. 20 Backward Arm Circles
3. 20 Hugs
4. 20 Throws (arms over head, elbows bent)
5. 20 Trunk Twists (stand tall)
6. Trunk Twists (leaning)
7. Hamstring Stretch + Hip Circle – with legs straight, lean and touch right
toe, then sweep arms to left toe, then stand and lean back and make a
hip circle at the top (10 each direction)
8. 20 Alternating Side Lunges
9. 20 Alternating Lunges with Elbow Touch (walk hands along ground to
switch sides, hips up for additional hamstring stretch)
10. 20 Squat Stands
11. 20 Leg Swings (Right) – arms out at shoulder height, BALANCE
12. 20 Leg Swings (Left)
13. 20 Jumping Squats
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