Announcements
Cancellation now 2 hours prior to class start time for evening classes starting May 1.
*** Gym closed Saturday, 5/15 for our Fight to Flourish Event. To sign up or volunteer, use the links below:
Sign Up:
https://competitioncorner.net/events/3919
Volunteer:
https://www.signupgenius.com/go/10C0D44AFAE2DABFCC07-fight
Kiosk will be ready this week (just working out a few kinks). An instructional video has been posted on the members only Facebook group.
Bring a Friend Fridays will continue for May!! 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
Power Snatch + Snatch Balance (3-3-3-2-2-2-1-1-1)
Take bar from ground and perform 1 power snatch. Lower bar on back, and perform 1 snatch balance.
55% x 3
60% x 3
65% x 3
70% x 2
75% x 2
80% x 2
85% x 1 (3 sets)
Take % off Snatch. Take 15 min on this.
Metcon
Metcon (AMRAP – Reps)
Every 4 Minutes for 16 Minutes . . .
16 Toes to Bar
50 Double Unders
Max Burpees to Target
*Score = Total Burpees
L1: Hanging Knee Raises, 100 Singles
L2: Knees To Elbows, Single w/ DU Attempts (Every 5 Singles)
L3: Rx
L4: 100 Double Unders
Warm-up
Snatch Warm-Up 1 (No Measure)
Smash on Foam Roller, bar above head (3, 1 min holds, moving roller down back)
Between each hold, roll back x 10, then lats x 10, then crunches on roller (hands behind head, roller on shoulder blades, crunch up then lower and try to touch elbows to ground, pushing chest up to ceiling)
Put foam roller to side, lay on back, reach to bar, 20 leg twists
Roll over onto stomach, 20 scorpion kicks
Sit Up, go on all 4s, thread the needle, 10x per side
Then move foot into lunge position, hold 30 pushing back hip down and knee out, then push knee in and out 10x, then shift hips over back ankle and stretch hamstring, hold 30, repeat on other side
Next, have athletes grab barbell and perform snatch warm-up or OHS warm up depending on day. For OHS . . .
5 Behind Neck Presses
5 Back Squats
5 Sots Presses (https://www.youtube.com/watch?v=eJ9MLnNV6FY)
5 Overhead Squats
5 Behind Neck Split Jerks
5 Overhead Squats
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