CrossFit Salt De Terre – CrossFit
Weightlifting
Box Squats (5-5-5-3-3-3-2-2-2)
60% x 5
65% x 5
70% x 5
75% x 3
80% x 3
85% x 3
90% x 2
90% x 2
90% x 2
Bar on back. Pause on box then stand. Make sure box height is below knee so that squats are to full depth. Take 20 min on this. Take % off Back Squat, below.
Metcon
Metcon (AMRAP – Rounds and Reps)
With a Partner, Compete an 18 Min AMRAP of . . .
12/7 Burpee Strict Pull-Ups
18 Alternating Arm KB Snatches (53/35)
24 Russian Kettlebell Swings (53/35)
* While partner performs the above, partner 2 performs a 450 M Run. When partner 2 returns from run, switch.
Score is total rounds + reps of the 12/18/24 AMRAP.
Leave a Reply