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 designated number of squat cleans, front squats , then split jerks.
1 Squat Clean + 1 Front Squat + 1 Split Jerk
This is the same complex as last week but with one less Front Squat – you’re welcome ;).
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 % off your clean and jerk. Take 20 min on this.
The 17th (AMRAP – Rounds and Reps)
17 Min Partner AMRAP
17 Front Squats (115/75)
17 Deadlifts (115/75)
One partner works at a time while the other rests – “you go, I go” style. Perform as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written. Divide the work between partners as needed.
Score is the total number of rounds and repetitions completed before the 17-minute clock stops.
L1 & 2 – lighter barbell
L4: Bar Facing Burpees, 135/95
Clean and Jerk Bodyweight (No Equipment) (No Measure)
10-15 reps each, unless otherwise noted
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)
Squatting Ankle stretch (3, 30 sec holds, push toward toes)
Russian Baby Maker (squat, elbows inside knees, push knees out) 3 x 30 sec