CrossFit Salt De Terre – CrossFit
Weightlifting
Clean Pull + Hover Clean (3-3-3-3-3-3)
Take bar from ground and perform one high pull then lower to 1 inch off ground and perform 1 squat clean.
50% x 3
60% x 3
70% x 3
75% x 3
75% x 3
75% x 3
Take 15 min on this. Weights should be light to moderate so you can work on speed in the pull, finding the right set up position, and quickness under the bar.
Take % off clean, below.
Clean (1)
This is just here for reference.
Metcon
Metcon (Time)
MOM Wod
For Time . . .
30-20-10
Chest to Bar Pull-Ups
Single Arm, Overhead Lunges with Dumbbell (50/35)
Pistols
Then . . .
100 Double Unders
22 Min Cap. Sub for pistols is sits to box.
Thank Caroline for this one 😉
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