CrossFit Salt De Terre – CrossFit
Weightlifting
Power Snatch + Overhead Squat (3-3-2-2-1-1-1-1)
Take bar from floor and perform 1 power snatch, stand up, perform 1 overhead squat.
45% x 3
50% x 3
55% x 2
60% x 2
65% x 1
70% x 1
70% x 1
70% x 1
Take 15-20 min on this. Pause 2 seconds in the bottom of each overhead squat. Take % off snatch, below.
Snatch (1)
This is just here for reference.
Metcon
Metcon (AMRAP – Reps)
20 Min Alternating EMOM for MAX Reps
Calorie Bike
Wall Balls (20/14)
GHD Sit-Ups
REST
Perform in teams of 4 with one person working at each station. Score is TOTAL reps across all exercises so keep a running tally. New bike subtracts 1/3 cals from total.
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