CrossFit Salt De Terre – CrossFit
Weightlifting
Romanian Deadlift (10-10-10-10-10)
With legs straight, hinge at hips and lower bar till torso is parallel to floor, return to standing.
Build to heavy. Between each set, perform 5 bent over rows with back parallel to floor. Use same weight as RDLs. Take 15 min on this.
Metcon
Clean Metcon (Weight)
Every 2 Minutes for 8 Minutes
10/7 CTB Pullups
5 Burpees Over Bar
4 Cleans (full squat) (40,50,60,70%)*
*Going up 10% each round/every 2 min
Right into…
Every 4 Minutes for 8 Minutes –
10/7 CTB Pullups
5 Bar Over Burpees
4 Cleans (full squat) 3 @ 80, 2 @ 90%)*
*Going up 10% each round
Then, take 5 Min to find a Daily 1 RM Clean, working up from 90%.
Record best clean as score. Also record below.
Clean (1)
Put best squat clean from final portion of metcon, here.
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