CrossFit Salt De Terre – CrossFit
Clean Pull + Power Clean + Hang Clean (3-3-3-2-2-2-1-1-1-1-1)
High Pull from ground, drop, power clean, lower to above knee, squat clean.
40% x 3
45% x 3
50% x 3
55% x 2
60% x 2
65% x 2
70% x 1
75% x 1
80% x 1 (3 Sets)
Take % off clean and jerk. Take 15 -20 Min on this.
Put bars away completely before workout.
For Time . . .
55 Handstand Push Ups
*Every break (longer than 1 breath of rest), 6o Second Dead Hang.
15 Minute Cap.
L1: Seated Strict Press (55/45)
L2: Pike Box HSPU
L4: Strict HSPU
Clean and Jerk Bodyweight (No Equipment) (No Measure)
10-15 reps each, unless otherwise noted
Over and Backs (like ys but with bent arms at top)
Freestyle Bounce (one arm up, one arm down, thumbs back)
Arm Circles (big, forward and back)
Trunk Rotations (dish washer, shift on feet)
Hip Circles (both directions)
Bow and Bend (reach between legs, lean back at top)
Knee Circles (both ways)
Squatting Ankle stretch (3, 30 sec holds, push toward toes)
Russian Baby Maker (squat, elbows inside knees, push knees out) 3 x 30 sec