CrossFit Salt De Terre – CrossFit
Weightlifting
Metcon (Weight)
5 Sets, Building
4 Strict Press + 4 Push Press*
1:30 Plank Hold*
*Start light and build up to or slightly past workout weight. Single-Arm Plank optional for :45/:45 (L/R).
Take 20 min on this.
Rest as needed between sets.
Metcon
“GET TO WORK” (AMRAP – Rounds and Reps)
16 Min AMRAP
8 Power Cleans (115/75)
16 Pull-Ups
8 Push Press (115/75)
4 Toes to Bar
*Each round, increase by 4 Toes to Bar.
NOTE: New Benchmark
Score is Rounds + Reps.
L1: 65/45, Ring Rows, Hanging Knee Raises
L2: 95/65, Banded Pull-Ups, Toes to Eye Level
L3: Rx
L4: 135/95, Strict Pull-Ups
Warm-up
Warm-up (No Measure)
1 Min Single Unders
1 Min Speed Steps
1 Min Double Unders or Attempts
20 Pass Throughs with rope
INTO…
2 Rounds . . .
5 Cuban Presses + :20 Overhead Hold
:30 Plank*
5 Pendulum Swings + 5 Kipping Knee Raises (Alternative: Tuck-Ups)
*2nd Round: :15/:15 Single Arm Plank Hold
Cuban Presses: https://www.youtube.com/watch?v=IYVlunZaoEQ
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