CrossFit Salt De Terre – CrossFit
Weightlifting
Power Clean + Push Press + Clean + Push Jerk (1-1-1-1-1-1-1-1-1-1)
Cycle bar through the sequence without putting it down. Take % off push press.
50% x 1
55% x 1
60% x 1
65% x 1
70% x 1
75% x 1
80% x 1
85% x 1 (3 sets)
Take % off push press. Take 15 min on this.
Metcon
Metcon (2 Rounds for time)
For Times
WOD 1
25 Calorie Row
10 Clean & Jerks (135/95)
20 Calorie Row
10 Clean & Jerks (135/95)
15 Calorie Row
10 Clean & Jerks (135/95)
10 Min Cap.
Rest 5 Min after completing (and wipe your rower down), then . . .
WOD 2
25 Wall Balls (30/20)
25 Pull-Ups
20 Wall Balls
20 Pull-Ups
15 Wall Balls
15 Pull-Ups
10 Min Cap.
Record a time for wod 1 and a time for wod 2. When you record, keep them in the order they are written, not in the order you perform.
L1: 20-15-10 Row Cal, 75/55, lighter wall ball, ring rows
L2: Row, 115/75, 20/14, negatives
L3: Rx
L4: Row, 155/105, 30/20 , Strict Pull-Ups
Warm-up
The Spealler Warm-Up – General Warm-Up 5 (No Measure)
1. 20 Forward Arm Circles (increase size as you go)
2. 20 Backward Arm Circles
3. 20 Hugs
4. 20 Throws (arms over head, elbows bent)
5. 20 Trunk Twists (stand tall)
6. Trunk Twists (leaning)
7. Hamstring Stretch + Hip Circle – with legs straight, lean and touch right
toe, then sweep arms to left toe, then stand and lean back and make a
hip circle at the top (10 each direction)
8. 20 Alternating Side Lunges
9. 20 Alternating Lunges with Elbow Touch (walk hands along ground to
switch sides, hips up for additional hamstring stretch)
10. 20 Squat Stands
11. 20 Leg Swings (Right) – arms out at shoulder height, BALANCE
12. 20 Leg Swings (Left)
13. 20 Jumping Squats
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