CrossFit Salt De Terre – CrossFit
Weightlifting
Clean (3-3-3-3-3-1-1-1)
Take 15 Min to build to a heavy-ish (not 1 rep, maybe 80%) squat clean. This is to prep you for the workout so don’t go too crazy here. You will record your best clean during the workout in this spot.
Metcon
Metcon (Time)
For Time . . .
Buy-In: 50 Squat Jumps to Target
10-8-6-4-2
Wallballs (30/20)
10-8-6-4-2
Toes-To-Bar
10-8-6-4-2
Squats Cleans
*With Remaining time add 5/2.5Lbs Each Clean to Find Final weight
For clean weights, use:
10 at (45%)
8 at (55%)
6 at (70%)
4 at (75%)
2 at(80%)
25 Min Cap.
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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