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 + Push Press (3-3-3-3-3-3-3-3-3-3-3-3)
Take bar from ground and perform a power clean, then pause in front rack position, reset feet to starting position, then perform a push press.
50% x 3
55% x 3
60% x 3
65% x 3
. . .
Continue building by 5% till you reach a max. These should be done as touch and go, not separate lifts. Take % off push press.
Take 20 Min.
Metcon (5 Rounds for time)
Every 3 Minutes for 15 Minutes . . .
200 M Sprint (second intersection and back)
9 Hang Power Cleans (155/105)
6 Shoulder To Overhead (155/105)
Score is time per round.
L1: Light Barbell
Full Body Warm-Up (No Measure)
3 Rounds of . . .
Thoracic Rotations (5/side)