Announcements
Hello/Goodbye Partaaaaay 8/13 at 6pm at Lemon Street – Say thanks for 2 good years and we will see you real soon to Coach Philip + welcome aboard new coach, Mason. 1st bev and snacks provided by gym. Wear your CFSDT swag. Shenanigans will likely follow. Sig others welcome and encouraged!
Read the newsletter for more!
https://mailchi.mp/ec415e40c7c3/summer2022
CrossFit Salt De Terre – CrossFit
Weightlifting
Power Clean (5-5-3-3-1-1-1-1-1-1-1-1)
50% x 5
60% x 5
70% x 3
75% x 3
80% x 1
85% x 1
90% x 1
95% x 1
100% x 1
101%+ x 1 (up to 3 attempts)
Take 20 min to find a daily max on your power clean.
Metcon
Metcon (Time)
With a Partner, Perform for Time . . .
250 Double-Unders
100 Push-Ups
50 Power Cleans (155/105)
100 Ring Dips
250 Double-Unders
25 Min Cap.
L1: Single-Unders, Hands Elevated Push-Ups, 75/55, Bench Dips
L2: 50 Double Under Attempts (25 ea), 95/65, Dips on Horns (asst if needed)
L3: Rx
L4: HSPU, Strict Ring Dips
Warm-up
Warm-up (No Measure)
A. General
1 Round . . .
10 Slow Calf Raises
20 Single Unders (Forward)
20 Single Unders (Backwards)
10 Slow Scap Push-ups
Into . . .
1 Round . . .
20 High Jump Single Unders
10 Clean Deadlifts
10 Barbell Upright Row
10 Elbow Punches
10 Push-up Negatives (:03 Down)
B. Mobility
10 Bow and Bends
10 Scorpion Kicks
10 Squat + Thoracic Rotation
C. Specific
3 Lift Offs
3 Knee Passes
3 Shrugs
3 High Pulls
3 Muscle Cleans
3 Power Cleans
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