06/05/2019

wodifysupportWOD

Announcements

NO 4:30pm Thursday, 6/6. Sorry! Amy has a minor surgery. 5:30 and 6:30pm classes are a go and will be expanded to accommodate 15.

Axe Throwing 7/13 from 7-9pm at Autobahn. We need RSVPs asap. If you can make it, sign up. I have added the event as a class in Wodify and have a sign up sheet on the whiteboard as well. Bevs provided by CFSDT. Shenanigans to follow! $30/person. If we don’t have 30 sign ups by 6/20, event will be canceled. If you sign up, your account will be charged. Sig others welcome and encouraged!! If you want to bring someone, add their name to the list at the gym!

CrossFit Salt De Terre – CrossFit

Weightlifting

Clean and Jerk (3-3-3-1-1-1-1-1-1-1-1-1)

50% x 3

60% x 3

70% x 3

75% x 1

80% x 1

85% x 1

90% x 1

95% x 1

100% x 1

101%+ x 1

101%+ x 1

101%+ x 1

Take 15-20 min to build to a heavy 1 rm clean and jerk. Try to squat clean and split jerk all reps.

Metcon

Metcon (Time)

In teams of 3, Perform for Time . . .

100 Ft Front Rack Lunges (45/25)

25 Box Jumps (30/24)

100 Ft Front Rack Lunges
While partner 1 performs the above, one rows and the other rests. Rower goes to lunges, lunges goes to rest, rest goes to row. Each must perform the lunge, jump, lunge cycle once. Team must accumulate 5,000 M.

18 Min Timecap.