CrossFit Salt De Terre – CrossFit
Weightlifting
Bench Press (10-8-6-4-4-4)
Start Moderate and build to a Moderate-Heavy Weight. maintain same weight for 2 more sets of 4.
Superset all sets with a 1:00 Elbow Plank Hold.
Rest as needed between sets.
Take 20 min on this.
Metcon
Metcon (Time)
For Time . . .
18-14-10-6-4
Double Dumbbell Push Press (50/35)
Toes-to-Bar
*After each set, perform 50 Double-Unders.
18 Min Cap.
Score is time.
L1: Light dumbbell, Hanging Knee Raises, 100 Single Unders
L2: 35/20, Toes to Eye Level, 1 Min Double-Under attempts.
L3: Rx
L4: 100 Double Unders.
Warm-up
Warm-up (No Measure)
4 Min AMRAP
20 Single Unders + 10/10 Single Leg Single-Unders
5 DB Strict Press + :15 OH Hold (Right)
5 DB Strict Press + :15 OH Hold (Left)
5 Hollow Rocks + 5 Superman Rocks
Into…
4 Min AMRAP
20 Tall Jump Single-Unders
10 DB Glute Bridge Floor Press
5 Scap Pull-Ups*
*Step 1: depress the shoulder down, away from the ears
Step 2: Suction cup the shoulders back towards the spine, pushing down on the bar
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