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
Hang Snatch (3-3-3-3-3-3-3-3-3)
45% x 3
50% x 3
55% x 3
60% x 3
65% x 3
70% x 3
75% x 3 (3 sets)
Take 20 min on this. Take % off snatch.
Metcon
Metcon (Time)
For Time . . .
400 M Run
15 Burpee Box Jump (24/20)
15 Hang Power Snatch (95/65)
300 M Run
10 Burpee Box Jump (24/20)
10 Hang Power Snatch (135/95)
200 M Run
10 Burpee Box Jump (24/20)
10 Hang Power Snatch (155/105)
18 Min Cap.
L1: Step Ups
L2: 20/16 or hurdle jumps (can use a bench)
L3: 60%, 70%, 80%
L4: Rx
Warm-up
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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