CrossFit Salt De Terre – CrossFit
Push Press + Power Jerk + Split Jerk (3-3-2-2-1-1-1-1-1)
Take bar from ground and perform this sequence. Perform each movement as a new rep and make sure your set up is correct before you start.
55% x 3
60% x 3
65% x 2
70% x 2
75% x 1
80% x 1
85% x 1 (3 sets)
Take % off clean or clean and jerk, whatever is most recent. Take 20 Min on this including clean-up.
3 Rounds For Time . . .
30 Alternating Dumbbell Snatches (50/35)
20 Russian Twists (35/15) (r+l = 1)
10 Burpee Box Jump Overs (24/20)
18 Min Cap.
L1: Light DB, Light Plate, Burpee Step Overs
L2: 35/25, Light Plate
L4: 70/50 (use KB for 70)
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, perform a few wrist stretches and warm-up athletes’ front rack position.
Last, get a bar in the rack and move into a barbell warm-up for the Jerk:
3 Strict Presses, alternating in front and behind the neck
3 Dip Drives
3 Push Presses
3 Push Jerks
3 Jerk Balances
3 Pause Jerks
3 Split Jerks