CrossFit Salt De Terre – CrossFit
Weightlifting
German Power Clean (Weight)
Take bar from floor and perform a lift off with a 2 second pause, knee passage with a 2 sec pause, hang power clean with 2 second pause in catch, squat 2 seconds down then hold 2 seconds in bottom of squat.
Perform 10 sets of 3. Build to heavy. Start at 40-50% of your 1 RM Power Clean, below.
Power Clean (1)
This is just here for reference.
Metcon
Metcon (Time)
For Time . . .
50 Dumbbell Snatches (50/35)
20 Wallball 2-fer-1s (20/14)
40 Dumbbell Snatches
20 Wallball 2-fer-1s
30 Dumbbell Snatches
20 Wallball 2-fer-1s
20 Dumbbell Snatches
20 Wallball 2-fer-1s
10 Dumbbell Snatches
20 Wallball 2-fer-1s
If you break on wallballs, perform 10 burpees. May not rest longer than 30 seconds between snatches and wallballs.
18 Min Cap.
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