Announcements
Healthy Happy Hour with Meteor Nutrition and SoulFULL Eats Friday, 1/21 at 6:45pm.
About the Event: Come and learn how to optimize your workout and nutrition with Registered Dietitian Sena Roberts. We’ll talk about performance plates and what should be included with meals to ensure proper fueling. We’ll also discuss pre-workout snacks and post-workout recovery while enjoying some nibbles from SoulFULL Eats and brews from TRB. This event is FREE for CFSDT members and sig others are welcome and encouraged!
CrossFit Salt De Terre – CrossFit
Weightlifting
Back Squat (7-7-7-5-3-7-5-3)
50% x 7
60% x 7
70% x 7
75% x 5
80% x 3
75% x 7
80% x 5
85% x 3
Take 15 min on this.
Metcon
Metcon (AMRAP – Rounds and Reps)
5 Min AMRAP
10 Thrusters (95/65)
10 Bar-Facing Burpees
10 Power Cleans
10 Bar-Facing Burpees
10 Hang Power Snatches
10 Bar-Facing Burpees
Rest 2 Min
4 Min AMRAP
10 Thrusters (135/95)
10 Bar-Facing Burpees
10 Power Cleans
10 Bar-Facing Burpees
10 Hang Power Snatches
10 Bar-Facing Burpees
Rest 2 Min
3 Min AMRAP
10 Thrusters (155/105)
10 Bar-Facing Burpees
10 Power Cleans
10 Bar-Facing Burpees
10 Hang Power Snatches
10 Bar-Facing Burpees
Score is total rounds and reps across all sets.
L1: Choose a light weight for barbell movements, something that allows you to go up each set. Take reps to 6 for all movements.
L2: Lighter weight barbell, Take reps to 8
L3 & 4: Rx
Warm-up
Simple Squat Warm-Up (No Measure)
400 M Run
10 Crossover Good Mornings
10 Toy Soldiers
10 Hip Circles
10 Leg Swings Open
5 Air Squats
20 Sec Russian Baby Maker
x 3 sets
10 Fire Hydrants (per leg)
20 Sec Wide Lunge Hold + 10 Knee Pushes per Side
10 Hawaiian Squats
10 Narrow Stance Squats
10 Sumo Squats
10 Jumping Air Squats
Review movement and proceed to lifting session!
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