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
Clean and Jerk (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 25 min to find a new 1 RM clean and jerk. This is a squat clean and a split jerk.
If you get a PR, be sure to ring the bell and write it on the PR board!!
Metcon
Metcon (Time)
For Time . . .
21 Deadlifts (60%)
21 Push-Ups
21 Ring Dips
15 Deadlifts (70%)
15 Push-Ups
15 Ring Dips
9 Deadlifts (80%)
9 Push-Ups
9 Ring Dips
15 Min Cap.
L1: Light Barbell, Elevated Hands Push-Ups, Bench Dips
L2: Light Barbell, Elevated Hands Push-Ups, Asst Dips on Horns
L3: Rx
L4: Deficit Push-Ups (45/25)
Warm-up
7 Series Barbell Warm-Up (No Measure)
450 M Run, then . . .
7 Series (modified with 9 movements)
Have athletes grab a barbell and perform . . .
7 RDLs
7 Bent Over Rows
7 Hang Power Cleans
7 Strict Press
7 Front Squats
7 Behind the Neck Presses
7 Good Mornings
7 Kang Squats
7 Back Squats
Then move on to movement specific warm-up.
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