Announcements
Front Rack Mobility Clinic THIS SATURDAY, 10/17 at 11:30am with Motion Rx. FREE for members. No RSVP required, just show up!
CrossFit Salt De Terre – CrossFit
Weightlifting
Front Squat (3-3-3-3-3-3-3-3)
60% x 3
70% x 3
75% x 3
80% x 3
80% x 3
80% x 3
80% x 3
80% x 3
Take 20 min on this.
Metcon
Nate (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
L1: 2 Ring Rows + 2 Push-Ups, 4 Seated DB press, 8 Light Russian Swings
L2: 2 Ring Rows + 2 Asst Dips, 4 Seated DB Press AHAP, 8 American Swings (35/25)
L3: 2 Strict Pull-Ups + 2 Ring Dips, 4 Piked Push-Ups on Box, 8 American Swings (53/35)
L4: Rx
If doing the Rx version of Nate, the kettlebell swings are American and the weights are 70/53.
Warm-up
Kettlebell or Odd Object Warm-Up (No Measure)
Grab 1 light to medium weight kettlebell, dumbbell or odd object and then . . .
1. Hold kettlebell in right hand, hinge at hips and round back letting lats expand, move kettlebell in small circular motion, 10 each direction, then same on other arm
2. 10 around the body swings/hand offs, right
3. 10 around the body swings/hand offs, left
4. 10 total figure eights (partial squat, pass kettlebell between legs while keeping chest up)
5. 10 Romanian (straight leg) deadlifts
6. 10 Russian (to eyes) kettlebell swings
7. 10 American kettlebell swings
8. 10 Single arm Russian swings, right
9. 10 Single arm Russian swings, right
10. 10 Goblet squats (can pause in bottom if you like)
11. 5 Push Press with wrist twist (twist out, twist in), right
12. 5 Push Press with wrist twist, left
13. 10 Goblet Squats, jump out of bottom
14. 10 Halos (5 to the right, 5 to the left)
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