CrossFit Salt De Terre – CrossFit
Warm-up
A. General
400 M Run with Plate Overhead
B. Mobility/Activation
Front rack bent elbow stretch
2 x/side 5sec contract + 5 sec relax
https://youtu.be/-3S0gZ3xL10
C. Specific (drills)
5 Lift-Offs
5 Knee Passes
5 Shrugs
5 Jump Shrugs
5 High Pulls
5 Muscle Cleans
5 Power Cleans
Weightlifting
Power Clean (Take 15 min to work up to a 1 rep max power clean. Use the recommended rep scheme, below, if desired.
10 @ 50%
8 @ 60%
6 @ 70%
4 @ 80%
2 @ 90 %
1 @ 95%
1 @ 97%
1 @ 100%+)
Metcon
Metcon (Time)
3 Rounds for Time . . .
15 Thrusters (155/105)
10 Front Rack, Forward Stepping Lunges, Alt (155/105)
50′ HS walk (25’/25′)
18 Min Cap.
L1:
75/55, Bodyweight Lunges, 60 sec OH Dumbbell Hold with 25/15
L2: 95/65, 3 Wall Walks
L3:
Rx
L4:
3 rounds
15 Thrusters (155\105)
30 V-Ups
10 Front Rack, Forward Stepping Lunges, Alt (155/105)
50′ HS walk (25’/25′)
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