CrossFit Salt De Terre – CrossFit
Weightlifting
Deadlift (5-5-5-5-5-5-5-5)
50% x 5
60% x 5
70% x 5
75% x 5 (5 sets)
Take 20 min on this.
Metcon
Metcon (Time)
For Time . . .
25 Deadlift (185/125)
25 Hang Squat Clean (155/105)
25 Overhead Squats (115/75)
25 C2B Pull-Ups
*Penalty : Every Time Reps are Broken Complete 6 Box Jump Overs (24/20)
L1: 135/95, 115/75 Hang Power Clean, 75/55 Back Squats, Jumping Pullups, Step-Up Overs
L2: 155/105, 135/95 Hang Power Clean, 95/65 Back Squats, Pull-Ups, 20″ Box
L3: Rx
L4: 225/155, 185/125, 135/95, 15/10 Bar Muscle Ups, 30/24″
20 Min Cap.
Warm-up
Deadlift Warm-Up (No Measure)
1 Min Run Forwards followed by 1 Min Run Backwards
Then, grab a Barbell and perform 2 Rounds of . . .
5 Jefferson Curls
5 RDLs
5 Bent Over Rows with a Pause
5 Single Leg Deadlifts, Right
5 Single Leg Deadlifts, Left
5 Deadlifts
Put Barbell down, and perform 2 Rounds of . . .
5 Kicks Up
5 Kicks Back
5 Kicks Open
5 Hawaiian Squats (per leg)
5 Good Mornings
5 Toe Touch + Reach
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