Announcements
Nutrition Seminar with Dietitians of Palm Valley THIS THURSDAY, 10/24 at 6pm on our group FB page. Tune in and check it out!! Sam (owner of DPV) will answer any diet related questions you’ve got! Let’s show her a good crowd!
CrossFit Salt De Terre – CrossFit
Weightlifting
Power Clean + Hang Clean + Jerk (3-3-3-2-2-2-1-1-1)
Perform 1 power clean then 1 hang squat clean, then 1 split jerk with out putting bar down.
50% x 3
55% x 3
60% x 3
65% x 2
70% x 2
75% x 2
80% x 1
80% x 1
80% x 1
Take % off clean and jerk, below. Take 20 min on this.
Clean and Jerk (1)
This is just here for reference.
Metcon
Metcon (AMRAP – Rounds)
18 Min, Alt EMOM
15/12 Calorie Row
10 Ring Pushups
20 V-Ups
Score is total number of successful round (minutes). If you do not complete a movement within the designated minute, lose that round but keep on going!
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