Announcements
If Hurricane Dorian does touch down in Jax, gym will be closed Monday, 9/1 and possibly later, depending on damages. If the hurricane does not touch down, we will have a Labor Day WOD at 9am Monday. Updates will be sent via email, facebook, and wodify so stay tuned!
We will be setting up sandbags on Monday after the Labor Day wod. If you’d like to help out, show up at 10 AM!
CrossFit Salt De Terre – CrossFit
Weightlifting
Behind the Neck Jerk + Jerk + Power Clean (1-1-1-1-1-1-1-1-1-1)
Perform 1 behind the neck split jerk, lower to front rack then perform split jerk, drop then perform power clean and put back in rack.
Build to heavy across 10 -12 sets. Take 15 min on this.
Metcon
Metcon (Time)
For Time . . .
5-4-3-2-1
Hang Clean (135/95) ** Squat Clean
Shoulder to Overhead
Pull-Ups
5-4-3-2-1
Hang Clean
Shoulder to Overhead
Chest to Bar Pull-Ups
5-4-3-2-1
Hang Clean
Shoulder o Overhead
Bar Muscle-Ups
20 min cap.
For folks unable to do an unassisted strict pull-up, use this progression . . .
Ring Rows
Ring Rows with Feet Elevated (shoulders even with ankles)
Inverted Ring Rows (shoulders below ankles)
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