CrossFit Salt De Terre – CrossFit
Weightlifting
Cluster (1-1-1-1-1-1-1-1-1-1)
Perform a Squat Clean plus a Thruster.
Take 15 Min to complete 30 Clusters (135/95)
With remaining time, find a heavy single on your Power Clean + Power Jerk.
Metcon
Metcon (Time)
For Time . . .
600 M Run
Then . . .
10 Rounds of:
3/2 Strict Pull-Ups
30 Double Unders
Then . . .
600 M Run
Sub for double unders is 30 speed steps.
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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