CrossFit Salt De Terre – CrossFit
Metcon
The Chief (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
Weightlifting
Pause Back Squats (5-5-5-5-5-5-5)
55% x 5
65% x 5
75% x 5 (5 sets)
Perform at 13×1 Tempo. Take till the end of class on this.
Back Squat (1)
This is just here for reference.
Warm-up
7 Series Barbell Warm-Up (No Measure)
7 Series (modified with 9 movements)
Have athletes grab a barbell and perform . . .
7 RDLs
7 Bent Over Rows
7 Hang Power Cleans
7 Strict Press
7 Front Squats
7 Behind the Neck Presses
7 Good Mornings
7 Kang Squats
7 Back Squats
Then move on to movement specific warm-up.
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