CrossFit Salt De Terre – CrossFit
Weightlifting
Front Squat (3-3-3-3-3-3-3-3-3)
50% x 3
60% x 3
70% x 3
75% x 3 (6 sets)
Take 20 min on this. After each working set, perform 10 jumping air squats then rest 1 min to 90 seconds before next set.
Metcon
Metcon (Time)
For Time . . .
1200 M Run (3 regular loops) or 2.2 Mile Bike
75 Wallballs (20/14)
50 Burpees (Target 6″)
25 Power Cleans (155/105)
15 Min Cap.
L1: 600 M Run, Light BB, No Target
L2: 115/85, 14/10, No Target
L3: Rx
L4: 30/20, 185/125
Warm-up
General Warm-Up 3 (with wallball) (No Measure)
Take a 2-3 min jog, then grab your odd object, kettlebell, dumbbell, or wallball and perform:
20 Twists (like a washer-machine)
10 Figure Eights (arms out straight, make an infinity sign)
10 Triceps Extensions (object behind head, extend arms straight)
10 Tipping Birds (put object overhead, then, lift one leg and keeping arms straight, tap object to toe then lift back overhead, reps are per side)
10 Med Ball Cleans
10 Trunk Twists (sit down, legs out straight, twist ball around back, per side)
10 Push-Ups (1 hand on ball, roll between sides, lower chest all the way to floor)
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