Announcements
Hey Guys,
Given the Mayor’s recent announcement about the city-wide curfew that begins tonight at 8pm and runs till 6am tomorrow morning, we are moving the 6am to 6:30am. We are sorry for any inconvenience this might cause, but we do not want to encourage anyone to break curfew going to the gym.
Learn more here: https://www.news4jax.com/news/local/2020/05/31/dozens-gather-at-duval-courthouse-for-peaceful-protest/
CrossFit Salt De Terre – CrossFit
Weightlifting
Snatch (3-3-3-3-3-2-2-2-2-2-1-1-1-1-1)
5 Min EMOM
3 Snatches @ 70%
Rest 2 Min
5 Min EMOM
2 Snatches @ 80%
Rest 2 Min
5 Min EMOM
1 Snatches @ 85%
Rest 2 Min
Metcon
Metcon (AMRAP – Rounds)
Partner(ish) WOD
While Partner 1 Performs a 6 Min EMOM of 15/12 Cals on Rower . . .
Partner 2 Performs a 6 Min EMOM of 30 Sec, Overhead Bar Hold (135/95)
Rest 4 Min (and use this time to wipe down equipment), then switch.
Score is total number of successful rounds between both partners with the best score being 24.
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 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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