Hey guys! Items purchased June to August will be charged this week – sorry!! Wodify has been in update mode but it good to go now. I apologize for the delay.
Our next giveback event is 10/3 at First Coast No More Homeless Pets at 464 Cassat Ave, Jacksonville, FL 32254-3768, United States from 8:30am to 11:30am. Please RSVP in the fb event, or by emailing me. We can only take 12 for this one. At the last event we had a lot of no shows, so if you RSVPd yes, please show up so you aren’t taking a spot from someone. This event is worth 50 MOM points.
CrossFit Salt De Terre – CrossFit
Clean + 3 Front Squats + Jerk (1-1-1-1-1-1-1-1-1)
Take bar from floor and perform 1 squat clean, then stand up and perform 3 front squats, then finally, perform 1 split jerk.
45% x 1
50% x 1
55% x 1
60% x 1
65% x 1
70% x 1
75% x 1
80% x 1
85% x 1
Take 20 Min on this. Take % off clean or clean and jerk, whichever is most recent.
This is a squat clean and a split jerk.
Metcon (AMRAP – Rounds)
15 Min Alternating EMOM
8/5 Strict Toes To Bar
8 Bar Facing Burpees
15 Push Press (75/55)
Strict Toes to Bar: https://www.youtube.com/watch?v=xX9Hzi7Onnw
Strict Toes to Bar Tips: https://www.youtube.com/watch?v=_K04Wx03M5c
If you cannot quite get strict toes to bar, do them with as little swing possible or do knee raises with a slooooooow controlled lower.
Score is total number of successful rounds/min. If you get caught on a movement, lose that round/min.
7 Series Barbell Warm-Up (No Measure)
450 M Run, then . . .
7 Series (modified with 9 movements)
Have athletes grab a barbell and perform . . .
7 Bent Over Rows
7 Hang Power Cleans
7 Strict Press
7 Front Squats
7 Behind the Neck Presses
7 Good Mornings
7 Kang Squats
7 Back Squats
Then move on to movement specific warm-up.