CrossFit Salt De Terre – CrossFit
Weightlifting
Push Press + Power Jerk + Split Jerk (3-3-3-2-2-2-1-1-1)
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.
45% x 3
50% x 3
55% x 3
60% x 2
65% x 2
70% x 2
75% x 1 (3 sets)
Take % off split jerk or clean and jerk.
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Minute AMRAP
2 Rounds . . .
24 Single Dumbbell Overhead Lunges, Alternating (50/35)
16 Toes to Bar
8 Alt DB Snatch
Then
2 Rounds . . .
24 Single Dumbbell Overhead Lunges, Alternating (50/35)
8 Bar Muscle Ups
16 Dumbbell Goblet Squats
L1: Light DB, Sit Ups / V-Ups , Burpee Jumping Pull Ups
L2: 35/25, Hang Knee Raises , Burpee Pull Ups
L3: Jumping Bar MU
L4: Rx
If you finish two rounds of each, start back at the top. To score, 1 round = 2 full rounds of each part.
*** Step forward on lunges. Switch hands as desired.
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
Leave a Reply