CrossFit Salt De Terre – CrossFit
Warm-up
A. General
30 Jumping Jacks
25′ samson stretch lunges
30 air squats
25′ Banded Monster Walk
https://youtu.be/8SSYSlpOqrM
B. Specific (Metcon)
3 sets @ ascending
3 Snatch high pulls
3 Power snatch
3 clean pulls
3 power cleans
3 jerk dips
3 push press
Weightlifting
Back Squat (6 x 10 @ 50-60%
)
TC: 15 minutes
L4:
10 x 10 @ 60%
Metcon
Metcon (Time)
3 Sets
10 Snatch (135/95)
200 M Recovery Jog
15 Power Clean + Power Jerk (135/95)
200 M Recovery Jog
20 Push Press (135/95)
Rest 2 mins between sets
25 Min Cap.
L1:
5 Snatches
100 M Recovery Jog
10 Power Clean + Power Jerk
100 M Recovery Jog
15 Push Presses
@ light
L2:
95/65
L3:
Rx
L4:
Bike 200 M Equivalent
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