CrossFit Salt De Terre – CrossFit
Weightlifting
Back Squat (5-5-5-5-5-5)
Take 5 min to warmup
55% x 5
65% x 5
Then . . .
Perform all sets at 75%. Immediately after each set, perform 10 jumping squats (with dumbbells or kettlebell) at 25% of bodyweight.
Rest 90 seconds between sets.
Metcon
Metcon (AMRAP – Rounds and Reps)
Partner WOD
18 Min AMRAP
50 M Sandbag Carry (Bear Hug)
20 Bear Hug Squats
50 M Sandbag Carry Back (Bear Hug)
SWITCH
100 M Sled Drag (150/105) (down and back)
20 Slam Balls (do these in the grass or inside!)
SWITCH
50 M Sandbag Carry (On Back)
10 Back Squats
50 M Sandbag Carry Back
SWITCH
Switch every time WOD indicates to switch. Perform as many cycles in 18 min as possible.
150# = (3) 45# plates + (1) 25# plate
105# = (2) 45# plates + (1) 25# plate
Bear Hug Carry : https://youtu.be/PFWViTNXvgI
*** Every 10 M counts as a rep.
50 M is from the telephone poll to the left of the big garage door to the first intersection.
100 M is down and back.
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