CrossFit Salt De Terre – CrossFit
Weightlifting
Clean + Hang Clean (3-3-3-2-2-2-1-1-1)
Without dropping the bar, perform 1 full squat clean then one hang squat clean.
45% x 3
50% x 3
55% x 3
60% x 2
65% x 2
70% x 2
75% x 1
75 % x 1
75% x 1
Take 15 min on this. Weight should be light(ish). Take % off clean, below.
Clean (1)
This is just here for reference.
Metcon
Metcon (AMRAP – Rounds and Reps)
24 Minute AMRAP
12 Box Jumps (24/20)
9 Toes to Bar
10 Single Arm DB Overhead Squat (35/25) {L}
7 Pull-Ups
10 Single Arm DB Overhead Squat (35/25) {R}
5 Chest to Bar Pull-Ups
12 Pistols on Box
3 Bar Muscle-Ups
Sub for Pistols is weighted step-ups with dumbbell.
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