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
Front Squat (5-5-5-5-5-5-5-5)
Build to a heavy set of 5 over the course of 6-8 sets.
Aim for 80-85% for that heaviest set.
Take 20 min on this INCLUDING CLEAN UP. Put bars away completely before metcon.
Metcon
Metcon (Time)
3 Rounds of . . .
10 Strict Handstand Push-Ups (HSPU)
10 Double Dumbbell Hang Power Cleans (50/25)
50 Double Unders
Rest 1 Min, then . . .
3 Rounds of . .
10 Kipping HSPU
10 Double Dumbbell Shoulder to Overheads
50 Double Unders
15 Min Cap.
L1: Seated Strict Press (75/55), 25/15, Singles
L2: Seated Strict Press (95/65), 35/25, DU Attempts
L3: Rx
L4: Rx
Warm-up
Simple Squat Warm-Up (No Measure)
450 M Run
10 Crossover Good Mornings
10 Toy Soldiers
10 Hip Circles
10 Leg Swings Open
5 Air Squats
20 Sec Russian Baby Maker
x 3 sets
10 Fire Hydrants (per leg)
20 Sec Wide Lunge Hold + 10 Knee Pushes per Side
10 Hawaiian Squats
10 Narrow Stance Squats
10 Sumo Squats
10 Jumping Air Squats
Review movement and proceed to lifting session!
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