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
Metcon
Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)
21 deadlifts 225/155 lb
21 handstand push-ups
15 deadlifts 225/155 lb
15 handstand push-ups
9 deadlifts 225/155 lb
9 handstand push-ups
21 deadlifts 315/205 lb
50-ft. handstand walk
15 deadlifts 315/205 lb
50-ft. handstand walk
9 deadlifts 315/205 lb
50-ft. handstand walk
Time cap: 9 minutes
If you can lift BOTH the deadlift weights, and can perform Rx hanstand push-ups (foam mat only or 25s and an ab mat) for 5+ reps in a row, go Rx. Hanstand walks only have to be performed in 5′ chunks so you can attempt these if you are close. If you cannot do the above, go scaled.
Crossfit Games Open 20.3 and 18.4 Scaled (Ages 16-54) (Time)
21 deadlifts 135/95 lb
21 hand-release push-ups
15 deadlifts 135/95 lb
15 hand-release push-ups
9 deadlifts 135/95 lb
9 hand-release push-ups
21 deadlifts 185/135 lb
50-ft. bear crawl
15 deadlifts 185/135 lb
50-ft. bear crawl
9 deadlifts 185/135 lb
50-ft. bear crawl
Time cap: 9 minutes
Weightlifting
Push Press (5-5-5-5-5-5-5)
55% x 5
65% x 5
75% x 5
75% x 5
75% x 5
75% x 5
75% x 5
Between each set, perform 5/3 strict chin-ups, then rest 1 min and return to Push Presses.
Only the 6am, 8:30am, and Noon classes will do this part.
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