FRIDAY NIGHT LIGHTS/The CF Open starts this Friday and runs 3/12, 3/19 and 3/26. WHOOT WHOOT. Evening classes canceled but 6am, 8:30am, and Noon still operating per usual.
March 13th from 11:30 -12:30pm we will have Dr. Peter Yu in for a workshop on Posture. This workshop is FREE! Open gym will be canceled this day for the workshop but if you need to make-up the Open WOD, you can do so from 11-11:30am.
CrossFit Salt De Terre – CrossFit
Clean + Front Squat + Jerk (1-1-1-1-1-1-1-1-1-1)
Take bar from floor and perform 1 squat clean, then 1 front squat, then 1 split jerk.
Perform as: 1 Clean + 2 Front Squats + 1 Jerk
Clean is a SQUAT CLEAN. Jerk is a SPLIT JERK.
45% x 1
50% x 1
55% x 1
60% x 1
65% x 1
70% x 1
75% x 1
80% x 1
85% x 1
90% x 1
Take 20 min on this. Take % off clean and jerk.
5 Rounds For Time . . .
20 Alt Dumbbell (DB) Snatch (50/35)
10 BBJO (24/20)
15 Min Cap.
*** Both heads of dumbbell must touch the ground each rep. You can switch hands once dumbbell is below your chin, or when it’s on the ground.
L1: Light DB, Burpee Step Overs (20)
L2: 35/25, Burpee Step Overs (20)
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 (or on floor, movement depending) and move into a barbell warm-up for the Jerk or Clean and Jerk:
Clean and Jerk Bar Warm Up, 3 reps each
3 Lift Offs
3 Knee Passages
3 High Pulls
3 Muscle Cleans
3 Front Squats
3 Power Cleans
3 Squat Cleans
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