CrossFit Salt De Terre – CrossFit
Skill
Metcon (Weight)
5 Sets . . .
1 Deadlift+1 Hang Power Clean + 1 Power Clean
Into…
:40 Max Cal Row**
*Keep All Sets Light-Mod
**Set 1: 22 s/m
Set 2: 24 s/m
Set 3: 26 s/m
Set 4: 28 s/m
Rest as needed between sets. Alternate on rower with a partner.
Take 15 min on this.
Build in weight on this complex. Try not to bang bar off ground.
Record total calories rowed in notes.
Metcon
Metcon (AMRAP – Reps)
18 Min EMOM
Min 1 – 5 Power Cleans + 5 Hang Power Cleans (135/95)
Min 2 – 15/12 Cal Row
Min 3 – :50 Crossbody Mountain Climbers
Score is lowest reps of Mountain Climbers.
L1: Light barbell, 10/8 Cal Row
L2: 12/10 Cal Row, 95/65
L3 & L4: Rx
Warm-up
Warm-up (No Measure)
30 Sec Jumping Jacks
10 Bow and Bends
30 Sec Skier Jacks
10 Kang Squats
30 Sec Vertical Jumps
10 Squat Stands
Into . . .
2-3 Sets
7 Slow Barbell RDLs
7 Hang Muscle Cleans
14 Alt. Elbow Punches
14 Alt. Step Back Long Lunges*
Skier Jacks: https://www.youtube.com/watch?v=UVBaRAa55fU
Vertical Jumps:
https://www.youtube.com/shorts/Ovkt7K01NRI
Squat Stands:
https://www.youtube.com/watch?v=KNxcFMBgFFU
*Start in a standing position, step one leg back in an exaggerated lunge. Other leg stays planted and the knee stays over the toes as it bends to the bottom position.
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