CrossFit Salt De Terre – CrossFit
Weightlifting
Hang Clean + Below Knee Hang Clean (3-3-2-2-2-2-1-1-1)
50% x 3
55% x 3
60% x 2
65% x 2
70% x 2
75% x 2
80% x 1 (3 sets)
Take 15 min on this. Take % off clean or clean and jerk.
Metcon
Metcon (AMRAP – Rounds)
Every 2 Minutes x 20 Minutes . . .
24 Double Unders
6 Toes To Bar
8 Bar Facing Burpees
12 Romanian Deadlifts (135/95)
Score is total number of successfully completed rounds. If you get caught, reduce reps and continue working.
L1: Singles, V-Ups, 6 Burpees, Light Barbell
L2: 2x Singles or DU Attempts, Hanging Knee Raises, 6 Bar Facing Burpees, 95/65
L3: Rx
L4: 35 DU, 8 Toes to Bar, 10 Bar Facing Burpees, 155/105
Warm-up
7 Series Barbell Warm-Up (No Measure)
450 M Run, then . . .
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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