CrossFit Salt De Terre – CrossFit
Weightlifting
Deadlift (10-10-10-10-10-10)
Build to a heavy set of 10 over the course of 6-8 sets. These should be consecutive reps, no dropping the bar. If your form goes, STOP. This is a lot of reps and not worth blowing out your back.
Rest 90 sec to 2 min between sets.
Take 15-20 min on this including clean up.
Metcon
Metcon (Time)
6 Rounds for Time . . .
300 M Run
8 Burpees Over Dumbbell
5 Devils Press (AHAP)
20 Min Cap.
L1: Light DB
L2: Light DB
L3: Rx
L4: 50/35
Warm-up
Deadlift Warm-Up (No Measure)
1 Min Run Forwards followed by 1 Min Run Backwards
Then, grab a Barbell and perform 2 Rounds of . . .
5 Jefferson Curls
5 RDLs
5 Bent Over Rows with a Pause
5 Single Leg Deadlifts, Right
5 Single Leg Deadlifts, Left
5 Deadlifts
Put Barbell down, and perform 2 Rounds of . . .
5 Kicks Up
5 Kicks Back
5 Kicks Open
5 Hawaiian Squats (per leg)
5 Good Mornings
5 Toe Touch + Reach
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