CrossFit Salt De Terre – CrossFit
Hang Clean (3-3-3-3-3-3-3-3)
Build to a heavy set of 3, over 6-8 sets. All are squat cleans.
Take 15 min on this.
Metcon (AMRAP – Rounds)
EMOM until Failure . . .
9 Thrusters (45/35)
Every 2 Minutes, add 2 reps to both exercises.
20 Min max out. If you get caught before 15 min, drop the reps and continue working till you get at least 15 min in.
Record total number of rounds (min) as score.
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 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.