Announcements
PT Sessions now available at CFSDT on Tuesdays and Thursdays. Peter Yu, Dr. of Physical Therapy will be at the gym and available for appointments 4:30-7pm (see Wodify to book). Hour long appointments must be booked 48 hours in advance or earlier. Initial consultations are free, and can be booked up to 2 hours beforehand. Initial consultations run 5:30-6pm and will be 10 min, 1 on 1. All athletes are invited to use 1 free initial consultation.
CrossFit Salt De Terre – CrossFit
Weightlifting
Hang Clean + Below Knee Hang Clean (3-3-3-2-2-2-1-1-1)
50% x 3
55% x 3
60% x 3
65% x 2
70% x 2
75% x 2
80% x 1 (3 sets)
Take % off your clean, below. Take 15 min on this.
Clean (1)
This is just here for reference.
Metcon
Metcon (Time)
For Time . .
30 Deadlifts (185/125) (225/155)
200 Speed Steps
20 Hang Squat Cleans (135/95) (185/135)
200 Speed Steps
10 Overhead Squats (115/75) (135/95)
15 Min Cap.
First weight is Rx, second is Rx+.
Warm-up
Clean and Jerk Bodyweight (No Equipment) (No Measure)
10-15 reps each, unless otherwise noted
Wrist circles
Elbow circles
Hugs
Over and Backs (like ys but with bent arms at top)
Freestyle Bounce (one arm up, one arm down, thumbs back)
Arm Circles (big, forward and back)
Trunk Rotations (dish washer, shift on feet)
Hip Circles (both directions)
Bow and Bend (reach between legs, lean back at top)
Knee Circles (both ways)
Toy Soldiers
Squatting Ankle stretch (3, 30 sec holds, push toward toes)
Russian Baby Maker (squat, elbows inside knees, push knees out) 3 x 30 sec
Squat stands
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