CrossFit Salt De Terre – CrossFit
Weightlifting
Shoulder Press (6-6-6)
*1+1/2 Strict Press
1 Rep = Press to OH + Descend to Forehead Height + Press to OH + Return to Shoulders.
Start Moderate and Build to a Moderate-Heavy Weight. Take 2-3 warm up sets before beginning.
Superset each set with 15-20 straight Arm Raises with Dumbbells (as heavy as form allows, same weight all sets)
Rest 90 sec to 2:00 bw sets.
Metcon
Metcon (Time)
5 Rounds for SLOWEST Time . . .
Against a 3:30 Running Clock . . .
250/200 Row
10 Push Press (135/95)
1:00 Barbell Front Rack Hold
*Every set must be completed by the 3:00 mark.
Rest the remainder of the time.
Partner up and have partner 2 start at 1:30.
L1: 200/175, 65/45
L2: 95/65
L3: Rx
L4: 20 Burpee Dumbbell Deadlifts in place of Row (50/35)
Warm-up
Warm-up (No Measure)
3 Sets of . . .
20 Empty Barbell Deadlifts
5/5 Moose Antlers
5 Empty Barbell Shoulder Presses – alt front and back
5 Barbell Tricep Extensions
:30 Empty Barbell Front Rack Hold
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