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
Power Clean + Power Jerk (3-3-3-3-3-3-3-3)
Take bar from ground and perform a power clean. Stand, reset the feet, then perform a power jerk.
Build to a heavy set of 3 over the course of 6-8 sets. Take no more than 10 min on this. Feel free to practice cycling the barbell as a warm-up for the workout.
With a Partner, Alternate Full Rounds of . . .
Ground to Overhead (135/95)
Burpee Box Jump-Overs (24/20)
** Each partner completes each round.
12 Min Cap.
Choose a weight on the ground to overheads that only allows you to move fluidly!
L1: 75/55, 20″ Burpee Step Overs
Rest 5 min after this workout, then . . .
Oh My Quads (AMRAP – Reps)
Oh My Quads
8 Min AMRAP
Fight to Flourish, Workout 2
150 Wall Balls (20/14)
Max Dumbbell Snatches (50/35)
Teammates must complete all 150 wall balls before moving on to dumbbell snatches. Partition as desired. Both teammates will aim for a 10′ target. Dumbbell snatches come from the ground and both heads of the dumbbell must touch the ground for the rep to count. Score is the total number of dumbbell snatches.
8 Min Cap.
For levels 1 and 2, use a lighter wall ball and a lighter dumbbell. For levels 3 and 4, Rx.
Record time you complete the wallballs in the notes.
General Warm-Up 2 (no equipment) (No Measure)
1 Min Jumping Jacks
20 Toy Soldiers (kick foot to opposite hand)
20 Tipping Birds
https://youtu.be/_y9qcqDO6JE (try to extend back leg straighter than seen in video)
20 Hawaiian Squats/ Hip Openers, Alternating
20 Air Squats