CrossFit Salt De Terre – CrossFit
Metcon
Metcon (Time)
For Time . . .
1-2-3-4-5-6-7-8-9-10 Reps
Deficit Plyo Push-Ups (45+25, 45)
Hang Squat Cleans (115/75)
Burpees Over Bar
20 Min Cap
L1: Push-Ups or Hands Elevated Push-Ups, Light Barbell
L2: 45/25 for push-ups, 95/65
L3: Rx
L4: 155/105
Weightlifting
Back Squat (5-5-5-5-5-5-5-5)
55% x 5
65% x 5
75% x 5 (6 sets)
Take till the end of class on this.
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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