CrossFit Salt De Terre – CrossFit
Weightlifting
Deficit Deadlift (3-3-3-2-2-2-1-1-1)
Standing on plates, perform a traditional deadlift with increased distance. Stand on a 45# plate.
50% x 3
55% x 3
60% x 3
65% x 2
70% x 2
75% x 2
80% x 1
80% x 1
80% x 1
This should be manageable. Take 15 min on this.
Deadlift (1)
This is just here for reference.
Metcon
Metcon (Time)
In Teams of 4, Perform for Time . . .
240/180 Calorie Bike * Switch Every 15/10
90 Hang Squat Snatch (95/65) *Switch Every 5
15 Syncro Burpees
160/120 Calorie Bike * Switch Every 10/5
60 H.Squat Cleans (135/95)
15 Syncro Burpees
120 HSPU
25 Min Cap. You need to GOOOOOO on that bike!
Break up HSPU as desired. Sub for HSPU is piked push-ups (head must touch floor!).
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