CrossFit Salt De Terre – CrossFit
Weightlifting
Thruster (3-3-3-3-3-3-3-3-3-3)
50% x 3
60% x 3
70% x 3
75% x 3 (7 Sets)
Take 15 min on this. Take bar out of rack.
Metcon
Metcon (AMRAP – Reps)
German Throwdown Qualifier – “Fight Gone Bad Style”
3 Rounds, Rotating Stations
Minute 1 : Wallballs (20/14)
Minute 2: Power Cleans (75/55)
Minute 3: Box Jumps (20)
Minute 4: Push Press
Minute 5: Calorie Row
Minute 6: Rest
During each minute, work for max reps and keep a running tally of totals.
Warm-up
General Warm-Up 2 (no equipment) (No Measure)
Send athletes on 450 M Run, when they return, perform . . .
20 Toy Soldiers (kick foot to opposite hand)
https://youtu.be/cIqzwOUilR4
20 Tipping Birds
https://youtu.be/_y9qcqDO6JE (try to extend back leg straighter than seen in video)
20 Hawaiian Squats/ Hip Openers, Alternating
https://youtu.be/Os9mh8RQ7TA
20 Air Squats
10 Burpees
10 Push-Ups
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