CrossFit Salt De Terre – CrossFit
Weightlifting
Front Squat (2-2-2-2-2-2-2-2-2-2)
50% x 2
60% x 2
70% x 2
75% x 2
80% x 2 (6 sets)
Take 20 min on this.
Metcon
Metcon (Time)
For Time . . .
21 Power Cleans (95/65) OR 60%
10 Alt Box Step-Ups (50/35) *With one DB
18 Power Cleans (115/75) OR 65%
10 Alt Box Step-Ups
15 Power Cleans (135/95) OR 70%
10 Alt Box Step-Ups
12 Power Cleans (155/105) OR 75%
10 Alt Box Step-Ups
9 Power Cleans (185/125) OR 80%
10 Alt Box Step-Ups
6 Power Cleans (225/155) OR 85%
10 Alt Box Step-Ups
3 Power Cleans (245/165) OR 90%
21 Min Cap.
L1: Light Power Cleans, No DB
L2: Use %, 35/25
L3: Use %
L4: Rx
Warm-up
Simple Squat Warm-Up (No Measure)
450 M Run
10 Crossover Good Mornings
10 Toy Soldiers
10 Hip Circles
10 Leg Swings Open
5 Air Squats
20 Sec Russian Baby Maker
x 3 sets
10 Fire Hydrants (per leg)
20 Sec Wide Lunge Hold + 10 Knee Pushes per Side
10 Hawaiian Squats
10 Narrow Stance Squats
10 Sumo Squats
10 Jumping Air Squats
Review movement and proceed to lifting session!
Leave a Reply