CrossFit Salt De Terre – CrossFit
Metcon
Metcon (AMRAP – Reps)
For Total Reps . . . .
5 Minutes Max Calorie Bike/Row/Double Unders/Burpees
Rest 3 Minutes
5 Min AMRAP
12 Power Cleans (75/55)
12 Shoulder-To-Over Head
Rest 3 Minutes
5 Minutes Max Calorie Bike/Row/Double Unders/Burpees
Rest 3 Minutes
5 Min AMRAP
9 Romanian Deadlift (75/55)
9 Bent Over Row
Rest 3 Minutes
5 Minutes Max Calorie Bike/Row/Double Unders/Burpees
Rest 3 Minutes
5 Min AMRAP
6 Power Snatches (75/55)
6 Overhead Squats
5 Minutes Max Calorie Bike/Row/Double Unders/Burpees
Score is total reps across all exercises.
Use the 3 min between sets to thoroughly wipe down shared equipment.
Warm-up
General Warm-Up 1 (with plate) (No Measure)
Tell athletes to grab a 15/10 pound plate. Send them on a 450 M run, telling them to hold the plate over their head for as much of the run as possible. When they return, perform:
20 Crescent Moons – hold plate, extend arms straight above head, keeping arms straight, tap plate to right hip, then go above head, pushing head through, then tap to left hip. Right + Left = 1.
20 Figure Eights – hold arms out straight, move plate in figure eight formation/infinity sign
20 Tricep Extensions – put plate above head, then bend arms so plate lowers to back/shoulders, then extend again
20 Good Mornings with plate on back
20 Back Squats with plate on back
20 Overhead Squats with plate above head
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