CrossFit Salt De Terre – CrossFit
Clean Segment Deadlift (4-4-4-4-4)
Take bar from ground to 1 inch off floor, then rise above knee, then move to mid-thigh, then stand and lower smoothly back down.
Perform 5 sets of 4 reps, building in weight while maintaining good form. Take 15 min on this.
Metcon (AMRAP – Rounds)
Every 3 Minutes x 21 Minutes . . .
10 Grpund to Overhead (95/65)
15 Wallballs (20/14)
If you get caught, reduce reps till you get 30 sec to 1 min of rest each round.
Score is total number of successful rounds, best score being 7.
Deadlift Warm-Up (No Measure)
1 Min Run Forwards followed by 1 Min Run Backwards
Then, grab a Kettle Bell and perform 2 Rounds of . . .
5 Jefferson Curls
5 Russian Swings
5 American Swings
5 Windmills (per arm)
Put kettlebell down, and perform 2 Rounds of . . .
5 Kicks Up
5 Kicks Back
5 Kicks Open
5 Hawaiian Squats (per leg)
5 Good Mornings
5 Toe Touch + Reach