CrossFit Salt De Terre – CrossFit
Strength
Shoulder Press (8-8-8-8-8)
5 Sets . . .
8 Strict Press @ 65% of 3-Rep*
*Superset each set with 10/10 Banded High to Low Woodchoppers
Banded High to Low Woodchoppers: https://www.youtube.com/watch?v=zuIdskhJqFo
Record weight used for Shoulder Presses.
Take 20 min on this.
Metcon
Metcon (AMRAP – Rounds and Reps)
8 Min AMRAP
50 Lateral Hops over Barbell (R+L =1)
12 Kettlebell Snatches, Alt (53/35)
9 Push Press (135/95)
Rest 2:00
8 Min AMRAP
16 Kettlebell Snatches, Alt
12 Push Press (115/75)
30 Lateral Hops over Barbell (R+L =1)
Score is total rounds + reps.
L1: 30/20 Lateral Hops, Light KB, Light Bar
L2: 35/25, 95/65
L3: Rx
L4: 20/10 Lateral Box Jumps (24/20)
Warm-up
Warm-up (No Measure)
Grab a light weight kettlebell and a barbell, then . . .
30 Sec Russian KBS
30 Sec American KBS
15 Sec Single Arm Russian Swings, Right
15 Sec Single Arm Russian Swings, Left
INTO . . .
20 Alt. Standing Trunk Twists (Feet Shoulder Width)
10 Bow and Bends
10 Empty Barbell Strict Press
5 of Each (Arm Circle Complex)… Forward Wide / Back Wide / Forward Small / Back Small
10 Half Kneeling Windmills (per arm)*
10 Arm Bars (per arm)*
10 Kneeling Halos (right forward, left forward)*
10 Yoga Push-Ups
10 Muscle Snatches
10 Behind Neck Presses
*https://www.youtube.com/watch?v=zWwySzVMPZk
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