Announcements
ANNOUNCEMENTS – PLEASE READ!
Thoracic Mobility Workshop this Saturday, 2/15 from 10-11am. $10 for members. Sign up via wodify.
Hockey Game Social this Saturday, 2/15 at 7pm at Veterans Memorial Arena. RSVP via FB or email Amy. Gym is buying the tix and needs a headcount.
Monday, 2/17 President’s Day Schedule: 6am, 8:30am, 5:30pm, 6:30pm. We will not be having the Noon or 4:30pm classes on this date. Class caps for the 4 class times we are hosting will be expanded to 16 to accommodate more folks. We apologize for any inconvenience.
CrossFit Salt De Terre – CrossFit
Weightlifting
Snatch Pull (3-3-3-3-3)
Build to 110% or so of your snatch.
Between each set, perform 8/5 wide grip, strict pull-ups. Rest 1 min after pull-ups.
Snatch (1)
This is just here for reference.
Metcon
Metcon (Time)
For Time . . .
50 Double Unders
11 Squat Snatches @ 45% of 1RM
50 Double Unders
9 Squat Snatches @ 55%
50 Double Unders
7 Squat Snatches @ 65%
50 Double Unders
5 Squat Snatches @ 75%
50 Double Unders
3 Squat Snatches @ 80%
50 Double Unders
1 Squat Snatches @ 85%
*with Remaining time Find Heavy Single [add ~5/2.5 each attempt…]
25 Min Cap. Sub for double unders is speed steps OR 90 sec of double under attempts.
Warm-up
CrossFit Barn Yard Warm-Up (No Measure)
2 Min Cardio (row, bike, run, jump depending on the day), then . . .
Inchworms (5 or down the rig)
Crab Walk (forward and backward, up and down the rig)
Frog Jump (up and down the rig)
Duck Walk (up and down the rig)
Alligator Walk (up and down the rig)
Bear Crawl (up and down the rig)
Then, move into movement specific warm-up for the day.
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