Last day to sign up for the 800g Nutrition Challenge is MONDAY, 2/24. Sign up here: https://app.wodifyrise.com/Event/Event.aspx?u=800gchallenge2020cfsdt.
PT Sessions now available at CFSDT on Tuesdays and Thursdays. Peter Yu, Dr. of Physical Therapy will be at the gym and available for appointments 4:30-7pm (see Wodify to book). Hour long appointments must be booked 48 hours in advance or earlier. Initial consultations are free, and can be booked up to 2 hours beforehand. Initial consultations run 5:30-6pm and will be 10 min, 1 on 1. All athletes are invited to use 1 free initial consultation.
CrossFit Salt De Terre – CrossFit
Power Snatch + Snatch (3-3-3-2-2-2-1-1-1)
50% x 3
55% x 3
60% x 3
65% x 2
70% x 2
75% x 2
80% x 1 (3 sets)
Take 15 min on this. Take % off snatch, below.
This is just here for reference.
3 Rounds For Time . . .
800 M Run
5 Hang Split Snatch, Right (50/35)
5 Hang Split Snatch, Left (50/35)
5 Hang Clean & Split Jerk, Right
5 Hang Clean & Split Jerk, Left
15 Strict Chin-Ups
22 Min Cap.
Snatch Warm-Up 1 (No Measure)
Smash on Foam Roller, bar above head (3, 1 min holds, moving roller down back)
Between each hold, roll back x 10, then lats x 10, then crunches on roller (hands behind head, roller on shoulder blades, crunch up then lower and try to touch elbows to ground, pushing chest up to ceiling)
Put foam roller to side, lay on back, reach to bar, 20 leg twists
Roll over onto stomach, 20 scorpion kicks
Sit Up, go on all 4s, thread the needle, 10x per side
Then move foot into lunge position, hold 30 pushing back hip down and knee out, then push knee in and out 10x, then shift hips over back ankle and stretch hamstring, hold 30, repeat on other side
Next, have athletes grab barbell and perform snatch warm-up.