Announcements
NO BARBELL CLUB this weekend, 3/20. Need Open Gym time for makeup wods. We will resume after The Open.
Guest yoga instructor from Soluna this weekend! Let us know what you think!
CrossFit Salt De Terre – CrossFit
Weightlifting
Overhead Squat (3-3-3-2-2-2-1-1-1-1-1)
45% x 3
50% x 3
55% x 3
60% x 2
65% x 2
70% x 2
75% x 1
80% x 1
85% x 1 (3 sets)
Take 15 min on this. Put bars away completely before workout.
Metcon
Metcon (Time)
4 Rounds For Time
450 M Run
20 KB Swings (53/35)
6 Bar Muscle Ups
20 Min Cap.
L1: 300 M Run, Light Russian Swings, Burpee Jumping Pullups
L2: 44/25, Burpee Pull Ups
L3: Jumping Bar MU
L4: Rx
Warm-up
Kettlebell or Odd Object Warm-Up (No Measure)
Grab 1 light to medium weight kettlebell, dumbbell or odd object and then . . .
1. Hold kettlebell in right hand, hinge at hips and round back letting lats expand, move kettlebell in small circular motion, 10 each direction, then same on other arm
2. 10 around the body swings/hand offs, right
3. 10 around the body swings/hand offs, left
4. 10 total figure eights (partial squat, pass kettlebell between legs while keeping chest up)
5. 10 Romanian (straight leg) deadlifts
6. 10 Russian (to eyes) kettlebell swings
7. 10 American kettlebell swings
8. 10 Single arm Russian swings, right
9. 10 Single arm Russian swings, right
10. 10 Goblet squats (can pause in bottom if you like)
11. 5 Push Press with wrist twist (twist out, twist in), right
12. 5 Push Press with wrist twist, left
13. 10 Goblet Squats, jump out of bottom
14. 10 Halos (5 to the right, 5 to the left)
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