CrossFit Salt De Terre – CrossFit
Metcon
Metcon (Time)
Partner WOD, For Time . . .
50 Sync Plate Ground To Overhead (45/35)
200 Ft Single Arm, Overhead Walking Lunges w Kettlebell (53/35)
50 Sync Plate Ground To Overhead (45/35)
60 Kettlebell Snatches
18 Min Cap.
Plate Ground to Overhead:
https://youtu.be/ZxTl6wkOLZQ?t=21
200 Ft = 4x up and down rig.
Divide lunges and snatches as desired.
Weightlifting
Clean + 3 Front Squats + Jerk (1-1-1-1-1-1-1-1)
Take bar from floor and perform 1 squat clean, then stand up and perform 3 front squats, then finally, perform 1 split jerk.
Build to heavy, starting at 60% of your 1RM clean, below. Take till the end of class on this. Try to get in 6-8 sets.
1: Clean (1)
This is just here for reference.
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