CrossFit Salt De Terre – CrossFit
Weightlifting
Deadlift (3-3-3-3-3-3-3-3)
60% x 3
70% x 3
80% x 3
85% x 3 (5 sets)
Take NO MORE than 15 min on this.
Metcon
Metcon (Time)
Partner WOD, For Time . . .
1000 M Row
100 Hang To Overhead (95/65)
80 HSPU
60 Burpee Box Jumps
1000 M Row
30 Min Cap.
L1: Light Bar, Seated DB Press, Regular Burpees
L2: Light Bar, Pike Box HSPU, 35/25
L3: Rx
L4: 115/85, Strict HSPU, 30/24
Warm-up
Deadlift Warm-Up (No Measure)
1 Min Run Forwards followed by 1 Min Run Backwards
Then, grab a Barbell and perform 1 Round 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 1 Round of . . .
5 Kicks Up (per leg)
5 Kicks Back (per leg)
5 Kicks Open (per leg)
5 Hawaiian Squats (per leg)
5 Good Mornings
5 Trunk Twist + Reach to Right Foot
5 Trunk Twist + Reach to Left Foot
5 Toe Touch + Reach
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