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
Overhead Squat (5-5-5-5-5-5-5-5)
40% x 5
50% x 5
60% x 5
70% x 5
75% x 5
80% x 5
???? x 5
???? x 5
???? x 5
Take 20 min to build to a heavy set of 5.
Metcon
Air Force – 2010 CrossFit Games WOD (Time)
For Time . . .
20 Thrusters (95/65)
20 Sumo Deadlift High-Pulls (95/65)
20 Push Jerks (95/65)
20 Overhead Squats (95/65)
20 Front Squats (95/65)
4 Burpees to start, and at the top of each minute.
Do 4 burpees every minute, including at the start of the WOD, before continuing the barbell work. Athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps of the previous barbell movement.
16 Min Cap.
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