CrossFit Salt De Terre – CrossFit
Weightlifting
Power Clean (3-3-3-1-1-1-1-1-1-1)
ON A 15:00 RUNNING CLOCK… Build to a Heavy 1-Rep
*Must be performed with optimal mechanics. Retest Day.
Metcon
Metcon (Time)
7 Rounds for Time . . .
3 Power Clean (85% of 1-Rep Power Clean)
6 Up-Downs Over Bar
9 Toes to Bar
12 Wall Balls (20/14)
21 Min Cap.
L1: Hanging Knee Raises, 6 Light Wall Balls
L2: Toes to Eye Level, 14/10
L3: Rx
L4: 30/20
Warm-up
Warm-up (No Measure)
2 ROUNDS
7 Up Downs
7 Wall Ball Front Squats
7 Scap Pull-Ups
INTO…
2 ROUNDS
7 Up Downs to Target
7 Wall Ball Thrusters
7 Pendulum Swings
INTO…
2 ROUNDS
7 Up Downs Over Barbell
7 Wall Balls
7 Kipping Knee Raises or Toes To Bar
Then . . .
Grab a barbell and perform:
3 lift offs
3 knee passes
3 shrugs
3 high pulls
3 muscle cleans
3 power cleans
Leave a Reply