CrossFit Salt De Terre – CrossFit
Weightlifting
Push Press + Push Jerk + Split Jerk (1-1-1-1-1-1-1)
Take bar from ground and perform 1 push press, then one push jerk, then one split jerk. Do not put bar down between lifts.
Perform as 3 Push Press + 2 Push Jerks + 1 Split Jerk
45% x 1
50% x 1
60% x 1
65% x 1
70% x 1
75% x 1
Take #s off your jerk or clean and jerk, below. Take 15-20 min on this.
Split Jerk (1)
This is just here for reference.
Clean and Jerk (1)
This is just here for reference.
Metcon
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Warm-up
Jerk Warm-Up (Quick) (No Measure)
Have athletes grab a light-weight dumbbell, then . . .
10 Split Jerks (opposite hand, opposite foot)
10 Presses in Active Lunge Position
10 Knee Touches (dumbbell over head)
Repeat on side 2
Then move on to . . .
Shoulder Warm-Up (No Measure)
1 Set, 10 Reps of Each
Scap Push-Ups
Pause Push-Ups
Overhead Banded Tricep Extensions
https://youtu.be/YburvTaTr_o
Shoulder Rotation Work (grab a rag or a band!)
https://youtu.be/qJTsvkChroA?t=2m2s
Few more chest stretches, no equipment required!
https://youtu.be/EswbusODZ7o?t=29s
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