CrossFit Salt De Terre – CrossFit
Strength
Metcon (Weight)
Every 2 Min x 10 Sets
2 Power Cleans + 2 Hang Power Cleans
*Build every other set, up to workout weight.
Metcon
Metcon (1 Rounds for distance)
18 Min EMOM
Min 1 – 25 Double-Unders + 6 Hang Power Cleans (155/105)
Min 2 – :45 Sec Max Distance Row
Min 3 – Rest
Score is lowest meters.
L1: 25 Singles, 50-60% of Clean
L2: 20 Sec Attempts, 115/75
L3: Rx
L4: 30 Sec Front Rack Hold during rest
Warm-up
Warm-up (No Measure)
2 Rounds . . .
Outside:
Lateral/Side Shuffle (down and back)
10 Calf Raises
5/5 Tipping Birds
5 Broad Jumps
200 M Jog
Go Inside and Grab a Bar, then . . .
3 Lift Offs
3 Knee Passes
3 Shrugs
3 High Pulls
3 Muscle Cleans
3 Power Cleans
3 hang Power Cleans
Discuss movement mechanics for power clean and hang power clean, then begin lifting!
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