CrossFit Salt De Terre – CrossFit
Weightlifting
Bench Press (15-12-10-8-6*)
*Start Moderate and Build to a Moderate-Heavy Weight. All sets should be performed unbroken. Superset each set with:
10/10 Half Kneeling SA DB Arnold Press – https://www.youtube.com/watch?v=FyR8ARTaGKI
Rest as needed between sets. Take no more than 20 min on this.
Record your set of 6 weight.
Metcon
Metcon (AMRAP – Reps)
4 Sets for Reps
ON A 4:00 RUNNING CLOCK…
24 DB Goblet Squats (50/35)
12 Alt. SA DB Devil’s Press (50/35)
Max Box Jumps (24/20)
Rest :30 between each set.
Score is total number of box jumps.
Alt. SA DB Devil’s Press
https://www.youtube.com/watch?v=l6_aD2IWEEA
L1: Bodyweight Squats, 8 Alt DB Devil’s Press (light weight), Plate Jumps
L2: 35/20
L3: Rx
L4: Double Dumbbell Devil’s Press
Warm-up
Warm-up (No Measure)
AMRAP x 3 MINUTES
3 Cat/Cows
3 Up-Downs
3 Air Squats
30 Jumping Jacks
INTO…
AMRAP x 3 MINUTES
3/3 Moose Antlers
6 Single Arm Alt. DB Devil’s Press
6 Goblet Squats
30 High Knees + 30 Butt Kicks
Then . . .
Review bench press cues and take a few warm up sets before finding the weight for that first set.
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