Announcements
Afternoon classes (4:30, 5:30, 6:30pm) on Friday, 12/27 will cancel at NOON if no one signs up. Sign up and show up (or don’t but you will be missed!) so your coaches can plan accordingly. Thank you thank you!!
CrossFit Salt De Terre – CrossFit
Weightlifting
Snatch Grip Deadlift (3-3-3-3-3-3-3-3-3-3)
50% x 3
60% x 3
70% x 3
80% x 3
85% x 3
90% x 3
95% x 3
100% x 3
105% x 3
110% x 3
Perform with 2 second pauses in the following positions:
1. Below the knee
2. Above the knee
3. Power Position
4. Above the knee
5. Below the knee
Take % off snatch, below.
We will perform reps together and pace will be counted out . . . since 2 seconds to you isn’t always 2 seconds in the real world 😉
Snatch (1)
This is just here for reference.
Metcon
Metcon (Time)
5-4-3-2-1 Reps For Time
Strict Pull-ups
Strict Ring Dips
Russian Dips (https://youtu.be/eGK4cnYFpT0)
After each set, perform a 500 M Row.
20 Min Cap.
Leave a Reply