CrossFit Salt De Terre – CrossFit
Weightlifting
Deadlift (3-3-3-3-3-1-1-1-1-1-1)
50% x 3
60% x 3
70% x 3
75% x 3
80% x 3
Then build to a heavy single in 6-8 reps.
Take 25 min on this, including clean up.
Metcon
Metcon (AMRAP – Rounds and Reps)
14 Minute AMRAP
3-6-9-12-15-18-21-24…
Deadlift (135/95)
Hang Power Cleans
Shoulder To Overhead
*After Every Round 10 Alt. Pistols
L1: Light Barbell, Lunges
L2: 115/75, Weighted Lunges with 1 Dumbbell or Kettlebell in front rack
L3: Rx
L4: 155/105
3/3/3 = Round 1
6/6/6 = Round 2
Etc. so if you got through 15/15/15 and then did 6 deadlifts in the round of 18/18/18, your score would be 5+6.
Warm-up
Deadlift Warm-Up (No Measure)
1 Min Run Forwards followed by 1 Min Run Backwards
Then, grab a Barbell and perform 2 Rounds of . . .
5 Jefferson Curls
5 RDLs
5 Bent Over Rows with a Pause
5 Single Leg Deadlifts, Right
5 Single Leg Deadlifts, Left
5 Deadlifts
Put Barbell down, and perform 2 Rounds of . . .
5 Kicks Up
5 Kicks Back
5 Kicks Open
5 Hawaiian Squats (per leg)
5 Good Mornings
5 Toe Touch + Reach
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