CrossFit Salt De Terre – CrossFit
Weightlifting
Metcon (Weight)
Every 2 Min x 10 Sets . . .
3 Deadlifts
+
1 Below the Knee Hang Power Clean
+
1 Above the Knee Hang Power Clean
*Keep All Sets Light-Moderate. Clean Technique Day.
Metcon
Metcon (AMRAP – Rounds and Reps)
18 Min AMRAP
2-4-6-8…and so on
Deadlifts (155/105)
Hand Release Push-Ups
Russian KB Swing (70/53)
*After each full round, complete 10 Up-Downs to Target. Target is 6″ above standing reach.
Score = rounds = reps.
L1: Light Deadlift (should be light), Elevated Hands Push-Ups, 25/18
L2: 115/75, 53/35
L3: Rx
L4: Strict Ring Dips
Warm-up
Warm-up (No Measure)
2 Rounds . . . (7:00 CAP)
10 Slow Scap Push-ups
20 Alt. Shoulder Taps
20 Plate Hops
15 Banded Good Mornings
INTO . . .
2 Rounds . . .
20 Banded Side Steps – R+L = 1 (band around knees)
5 Up-Downs
5 Tempo Push-ups @ 32X1 (option to use knees for assistance)
10 KB Deadlifts
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