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
Shoulder Press (6-6-6-6-6-6-6)
Build across 6-8 sets. Perform as a 1+1/2 Strict Press – 1 Rep = Press to OH + Descend to Forehead Height + Press to OH + Return to Shoulders.
After each set, complete 8-12 Narrow Stance Squats with Heels Elevated, Dumbbell in goblet position.
Rest as needed. Take no more than 20 min on this.
Metcon
Metcon (1 Rounds for reps)
4 Sets . . .
3 Min AMRAP
6 Thrusters (115/75)
9 Pull-Ups
Rest 1:00 after each 3 Min AMRAP.
*Start from the top at each set.
Score is Lowest Rounds + Reps.
L1: 65/45, Ring Rows
L2: 95/65, Asst Pull-Ups
L3: Rx
L4: C2B
Warm-up
Warm-up (No Measure)
400 M Jog, Then . . .
2 Rounds . . .
10 Plank Walk Outs
5 Air Squats + 5 Narrow Stance Squats
5 Push-Up to Down Dog
INTO…
2 Rounds . . .
5 Jumping Air Squats
5/5 Moose Antlers
5 Scap Pull-Ups + 5 Kip Swings
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