CrossFit Salt De Terre – CrossFit
Weightlifting
Hang Clean + Power Jerk + Split Jerk (3-3-3-2-2-1-1-1-1)
45% x 3
50% x 3
55% x 3
60% x 2
65% x 2
70% x 1
75% x 1 (3 sets)
Take % off clean. Take 20 min on this.
Metcon
Metcon (Time)
For Total Time . . .
1-2-3-4-5-6 Reps
Deadlift (225/155)
Handstand Push-Ups (HSPU)
Strict Ring Dips
Rest 1 Min, Increase Weight.
1-2-3-4-5-6 Reps
Deadlift (255/175)
HSPU
Strict Ring Dips
Rest 1 Min, Increase Weight.
1-2-3-4-5-6 Reps
Deadlift (275/185)
HSPU
Strict Ring Dips
18 Min Cap.
L1: Light Barbell, Seated Dumbbell Strict Press (Light), Push-Ups
L2: 155/105, 185/125, 225/145, Seated Dumbbell Strict Press (35/25), Pike Push-Ups
L3: Rx
L4: 225/155, 275/185, 315/215, 4/2″ Deficit, Muscle-Up to Ring Dips
Warm-up
7 Series Barbell Warm-Up (No Measure)
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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