CrossFit Salt De Terre – CrossFit
Metcon
Metcon (Distance)
In Teams of 2 . .
On a 22:00 Running Clock . . .
10 Rounds
7 Hang Power Snatch (75/55)
7 Box Jumps (24/20)
7 Pull-Ups
Into . . .
8 Rounds
5 Hang Power Snatch (95/65)
5 Box Jumps
5 Chest 2 Bar Pull-Ups
Into…
6 Rounds
3 Hang Power Snatch (115/75)
3 Box Jumps
3 Strict Pull-Ups
In time remaining, both partners will accumulate max distance on cardio of choice. Partners can switch at any point.
*Partner 1 works while Partner 2 rests. Partner 1 will complete one full round, then tag in Partner 2.
L1: 45/35, 55/45, 65/55 – Step Ups or Plate Jumps, Ring Rows to Jumping Pull-Ups to Banded Pull-Ups
L2: 65/45, 75/55, 95/65, Modify Pull-Ups so each round gets a little harder
L3 & 4: Rx
Warm-up
Warm-up (No Measure)
2 Rounds (7:00 Cap)
10 Hollow + Arch Rocks
8 Alt. Box Step-Ups
6 Snatch Deadlifts
4 Scap Pull-ups
INTO..
2 ROUNDS
10 Ring Rows
8 Box Jumps
6 Muscle Snatches
4 Pendulum Swings
Extended Warm-up
Metcon (No Measure)
6 Min EMOM
MIN 1 – 6 Hang Power Snatch*
MIN 2 – 6 Pendulum Swings + 3 Pull-Ups**
*Start Light and Build beyond final workout weight.
**Option to do Chest to Bar Pull-Ups.
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