CrossFit Salt De Terre – CrossFit
Weightlifting
Front Squat (Front Squat )
50% x 15-20
60% x 10-15
70% x 5-10
75% x 5 (3 sets)
Take 15 min on this.
Metcon
Metcon (Time)
With a Partner, Move Follow the Leader Style and Perform For Time . . .
18-15-12-9-6 Hang Power Clean (135/95)
Rest 30 Sec
* 20/15 Cal Row before every set
21 Min Cap.
L1: 12/10 Cal, 75/55
L2: 15/12, 95/65
L3: Rx
L4: Bike
Warm-up
Warm-up (No Measure)
A. General
60sec Row/Bike/Ski
7 Pause Frankenstine Squats @empty bar
10 Rotating T spine squats
https://youtu.be/24wGaES-8y8?t=73
B. Mobility
Rotating Hip 90/90
2x
30sec on/ 10sec off
C. Specific
3 sets
4 Front squat 1 & 1/4: ramp up
4/4 Deficit split squat: https://youtu.be/bQj6jyGC-Pg
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