CrossFit Salt De Terre – CrossFit
Weightlifting
Lift Off + Knee Passage + Power Snatch + Overhead Squat (3-3-3-2-2-2-1-1-1)
Perform lift off and pause 2 secs, then rise to above knees and pause 2 secs, then lower to ground and perform a power snatch, then stand up and perform an overhead squat.
40% x 3
45% 3
50% x 3
55% x 2
60% x 2
65% x 2
70% x 1
70% x 1
70% x 1
Take % off snatch. Take 15 min on this.
Metcon
Metcon (5 Rounds for time)
Every 4 Minutes for 20 Minutes . . .
8 Toes to Bar
8 Double Dumbbell Power Cleans (50/35)
16 Alternating Lunges (dumbbells in front rack, step forward)
8 Toes to Bar
Score is time per round.
*Use KBs if DBs taken
L1: V-ups, Light Dumbbells
L2: Weighted Hang Knee Raises, 35/25,
L3: Rx
L4: 10 Toes to Bar, 53/35 #kettlebells
Warm-up
Full Body Warm-Up (No Measure)
3 Rounds of . . .
10 Reps/Movement
Samson Stretch
Wall Slides
Yoga Push-Ups
Thoracic Rotations (5/side)
Supermans
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