Saturday

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