CrossFit Salt De Terre – CrossFit
Weightlifting
Bench Press (3 x 5)
50% x 15-20
60% x 10-15
70% x 5-10
75% x 5 (3 sets)
Take 15 min on this.
Metcon
Mary (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups
20 min cap.
Score: Round and Reps
L1: 5 DB Strict Press @25/15lbs, 10 Air Squats
15 Jumping Pull-Ups
L2: 5 Pike HSPU, 10 Supported Pistols, 15 Assisted Pull Ups or Reduced Reps
L3 & 4: Rx
Warm-up
Warm-up (No Measure)
A. General
3 rounds
30 sec Row or Bike
30 sec Inchworms
B. Mobility
Rotating scorpions
60 seconds
C. Specific
3 sets
5 x 1&1/4 push-ups*
5 Bench press @ascending
* https://youtu.be/Ud9_7anNdjU
*Beginners can do these hand elevated
Leave a Reply