CrossFit Salt De Terre – CrossFit
Weightlifting
Push Press + Push Jerk + Split Jerk (2-2-2-2-1-1-1-1-1-1)
Take bar from rack and perform 1 push press, then one push jerk, then one split jerk. Do not put bar down between lifts.
45% x 2
50% x 2
55% x 2
60% x 2
65% x 1
70% x 1
75% x 1
80% x 1
85% x 1
90% x 1
Take %s off Jerk, below. Take 20 min onthis.
Split Jerk (1)
This is just here for reference.
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Minute AMRAP
36 Double Unders
18 Sit-Ups
9 Back Squats (135/95) *** Bar comes off ground.
Sub for double unders is 36 speed steps (counting right foot only).
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, 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
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