CrossFit Salt De Terre – CrossFit
Weightlifting
Deadlift (50% x 5
60% x 5
70% x 5
75% x 5
80% x 5 (3 sets)
Take 20 min on this. Things should get spicy!!)
Metcon
Metcon (Calories)
IN TEAMS OF 2…
20 Min AMRAP . . .
6 Deadlifts (155/105)
6 Pull-Ups
4 Hang Power Cleans
4 Chest to Bar Pull-Ups
*P1 Completes a Full Round of the AMRAP, While P2 Completes Max Calories on the Rower. Once P1 completes a full round partners switch.
Score is Total Cals.
L1: 30% DL, Ring Rows, Seated C2B
L2: 115/75, Banded Pull-Ups
L3: Rx
L4: 6 C2B, 4 Bar MU
Warm-up
7 Series Barbell Warm-Up (No Measure)
Have athletes grab a barbell and perform . . .
7 RDLs
7 Bent Over Rows
7 Hang Power Cleans
7 Strict Press
7 Front Squats
7 Behind the Neck Presses
7 Good Mornings
7 Kang Squats
7 Back Squats
Then move on to movement specific warm-up.
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