CrossFit Salt De Terre – CrossFit
Weightlifting
Hang Power Clean (3-3-3-3-3-3-3-3)
Build to a heavy set of 3 across 8 sets. These should be done without letting go of the bar.
Rest 1 min between sets. Record best set.
Metcon
Metcon (Time)
For Time . . .
450 M Run
40 Deadlifts (225/155)
450 M Run
30 Hang Cleans (185/125)
450 M Run
20 Front Squats (135/95)
450 M Run
10 Shoulder to Overhead (95/65)
450 M Run
25 Min Cap.
Hang cleans are full squat cleans. Load your bars wisely 😉
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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