CrossFit Salt De Terre – CrossFit
Weightlifting
Hang Clean + Below Knee Clean + Clean (1-1-1-1-1-1-1-1-1-1-1)
Take bar from ground and stand up with it. Lower to just above knee, pause, then perform a hang clean, all the way into a squat. Stand up, lower to below knee, perform a second clean, then stand up again, lower bar all the way to floor and perform a final clean.
40% x 1
45% x 1
50% x 1
55% x 1
60% x 1
65% x 1
70% x 1
75% x 1
80% x 1 (3 sets)
Take % off clean or clean and jerk. Take 15-20 min on this.
Metcon
Metcon (AMRAP – Rounds)
21 Minute Alt EMOM
10 Burpee to Jump Lunges
Max Alt DB Snatch (50/35)
10 Kipping HSPU
*Score Is total DB Snatch reps completed. Deduct 10 reps for any missed round of Burpees or HSPU
L1: 6 Burpees (no lunges), Light DB, Seated Press
L2: 10 Regular Burpees, 35/25, Pike Box HSPU
L3: Rx
L4: Rx
Burpee to Jump Lunge: https://youtu.be/7nQx9kckfJg?t=137
Warm-up
Clean and Jerk Bodyweight (No Equipment) (No Measure)
10-15 reps each, unless otherwise noted
Wrist circles
Elbow circles
Hugs
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)
Toy Soldiers
Squatting Ankle stretch (3, 30 sec holds, push toward toes)
Russian Baby Maker (squat, elbows inside knees, push knees out) 3 x 30 sec
Squat stands
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