CrossFit Salt De Terre – CrossFit
Weightlifting
Hang Snatch (3-3-3-2-2-2-1-1-1-1-1)
45% x 3
50% x 3
55% x 3
60% x 2
65% x 2
70% x 2
75% x 1
80% x 1 (3 sets)
Take 15 min on this. All are full squats.
Metcon
Metcon (3 Rounds for time)
3 Rounds For Time . . .
30 Box Jump Overs (24/20)
30 American Kettlebell Swings (53/35)
15 Handstand Push-Ups
*Rest 2 Minutes After Every Round
L1: Step Overs, Light Russian, Standing DB Press (Light)
L2: Box Jumps (can be lower), Pike Box Push-Ups, 35/25
L3: Rx
L4: 70/53, 4/2″ Deficit
20 Min Cap.
Score is time per round.
Warm-up
Warm-up (No Measure)
Grab a light kettlebell . . .
20 Seconds Butt Kicks
20 Seconds High Knees
20 Sec Bow and Bend
1 Min Perfect Stretch
10 Hanging Shoulder Rotations (lean over, let kb pull your arm straight, expanding your lat, keep wrist pointed away from you) (Right)
10 Hanging Shoulder Rotations (Left)
10 Russian Swings
10 Single Arm Russian Kettle Bell Swings (Right)
10 Single Arm Russian Swings (Left)
10 American Swings
10 Kettle Bell or Odd Object Halos (Clockwise) (https://youtu.be/wJcmanVh5EE)
10 Kettle Bell or Odd Object Halos (Counter-Clockwise)
5 Push Presses with Shoulder Rotation (twist wrist out then in) (Right)
5 Push Presses with Shoulder Rotation (Left)
10 Overhead Squats with Kettlebell
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