Announcements
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
Weightlifting
Snatch Pull + Power Snatch (3-3-2-2-1-1-1)
Take bar from ground and perform a high pull, then drop, set back up and perform a power snatch.
45% x 3
55% x 3
65% x 2
70% x 2
75% x 1
80% x 1
85% x 1
Take % off full snatch. Take only 10 min on this.
Metcon
RT 2020 (Time)
In Teams of 3, Perform for Time . . .
600 M Farmers Carry (200 M each) (50/35)
90 Box Jump Overs (24/20) (alt every 5)
150 Wallballs (20/14) (alt every 10)
75 Hang Power Cleans (135/95)
30 Kettlebell or Dumbbell Snatches (50/35)
15 Power Snatches (135/95) (5 each)
15 Synchro Strict Chin-Ups
Happy Birthday, Robin Thigpen (RT)!!! Robin is one of CFSDT’s Original Members and has put in her time! To celebrate her turning one year wiser, here’s a little chipper featuring a few of her favorites 😉
25 Min Cap.
Do not share equipment. Use kbs or dbs for farmers carry. Everyone needs their own bar.
Warm-up
Banded Snatch and Overhead Squat Warm-Up (No Measure)
Have athletes grab a green band and loop it around rig at hip height
10 Toy Soldiers
10 Toe Touches
Go to rig and perform one min hold with foot in bad (stretching hammy). The 10 kicks, then another 1 min hold.
10 Banded Good Mornings (band on hip, per leg)
10 Crossover + Reach
10 Kang Squats
Go to rig and perform one min hold with foot in bad (stretching hammy). The 10 kicks, then another 1 min hold.
10 Squats
10 Hugs
10 Trunk Twists
30 Second Shoulder Stretch on Rig (like leaning through a door frame) (per side)
10 Banded Thread the Needles (per arm)
Remove band from rig and perform . .
10 Passthroughs
10 Scap Retractions
10 Overhead Squats
10 Pass Through + Overhead Squats
Grab bar and begin snatch or OHS warm-up.
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