Announcements
Cohen Weightlifting Clinic is this Sunday, 12/20. Please spread the word. We need at least 3 more sign ups to make this a go. Last day to register is 12/18. Sign up link is below!
https://www.eventbrite.com/e/crossfit-salt-de-terre-olympic-weightlifting-seminar-tickets-126868636507
Holiday Hours:
Xmas Eve, 12/24 – CLOSED
Christmas Day, 12/25 – CLOSED
Saturday, 12/26 – CLOSED
New Years
New Year’s Eve, 12/31 – CLOSED
New Year’s Day, 1/1- CLOSED
CrossFit Salt De Terre – CrossFit
Weightlifting
One and One Quarter Front Squat (5-5-2-2-2-2-2-2-2-2-2)
https://www.youtube.com/watch?v=wbo39M1IGOg
50% x 5
60% x 5
70% x 2
75% x 2
80% x 2
85% x 2 (6 sets)
This is to work that elastic rebound out of the bottom of your snatches and cleans! Take % off CLEAN OR CLEAN AND JERK.
Take 20 min on this.
Metcon
Metcon (AMRAP – Rounds)
Death By … All The (small) Things
Every 2 Minutes until Failure:
8 Thrusters (75/55)
8 Hang Snatches
8 Burpees Over The Bar
L1: 6/6/6 Reps, Empty Barbell
L2: 6/6/6 Reps
L3: Rx
L4: 95/65
*Goal is to get to 20 Min, 10 Rounds is Max Score. If you get caught, lower reps to 6/6/6 and keep going. If you get caught again, drop another rep off each movement till the work is doable within the 2 min period.
Warm-up
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 RDLs
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.
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