Announcements
Bring a Friend Friday is EVERY Friday this month!! Not only does bringing a friend earn ya MOM points, it’s also FUN!!! If you want to bring a friend, please contact Amy at [email protected] so you can get a waiver sent to him/her and make sure they have a spot in class. Prepare for some bumpin’ Friday partner WODs! We look forward to meeting your peeps!!
CrossFit Salt De Terre – CrossFit
Weightlifting
Metcon
Metcon (Time)
With a Partner, Perform for Time . . .
15-12-9-6-3
Power Snatch (95/65)
Thrusters
12 Min Cap.
Partner 1 Completes the 15/15, then partner 2 completes the 15/15, till they reach the set of 3/3. In other words, alternate full rounds.
L1: Lighter barbell or dumbbells.
L2: 65/45
L3: Rx
L4: 115/75
*Only do L4 if you can do all sets unbroken at Rx weights.
When you are done . . . rest 5 min, then move into part 2, below.
Metcon (Time)
With a Partner, Perform for Time . . .
100 Sumo Deadlift High Pulls (53/35) (Alt every 10)
200 Walking Lunges (Alt every 20)
2000 M Row (Alt as desired and wipe handles between use)
20 Min Cap.
Adjust weight for different levels. You should be able to move without breaking much on this one.
Warm-up
Snatch Pull + Power Snatch (3-3-3-3-3)
Take bar from ground and perform a high pull, then drop, set back up and perform a power snatch.
Use this as warm up for the workout. Build to the weight you plan to use in the metcon, no heavier and focus on speed and technique. Take no more than 10 min on this.
General Warm-Up 4 (Quick/PVC) (No Measure)
Have athletes grab a PVC pipe and perform . . .
10 Pass Throughs
10 Passes Around the Body (per side)
10 Trunk Twists (pvc on back)
10 Leg Swings
10 Leg Swings Open
10 Good Mornings
10 Back Squats
10 Sotz Presses
10 Overhead Squats with Palms Open
10 Overhead Squats
Then perform movement specific warm-up.
*** Time permitting, you can also have athletes play the pvc pipe game beforehand. Have athletes stand in a circle with the pvc pipe resting on the ground, call out left or right and have athletes move in the respective direction and reach toward the pvc pipe nearest them. If the pvc pipe falls, they are “out” and must go perform “x” movement till game is done. Play 2-3 rounds of this.
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