Announcements
Well y’all, we are closed, per Governor DeSantis’ mandate, effective immediately. I am so sorry for the inconvenience. At this time, we plan to re-open 4/1 but will let you know if anything changes. During the time we are closed, we are going to rent out some of our smaller equipment so you can use it at home to perform the remote wods. Pick up windows will be tomorrow Saturday, 3/22 from 10am to Noon, Sunday, 3/23 from 10am to Noon, and Monday, 8-10am and 4-6pm. If you cannot make it during this time, send me a personal message and I will coordinate a time with you.
CrossFit Salt De Terre – CrossFit
Weightlifting
Power Clean + Hang Clean + Jerk (1-1-1-1-1-1-1-1-1)
Perform 1 power clean then 1 hang squat clean, then 1 split jerk with out putting bar down.
50% x 1
60% x 1
70% x 1
75% x 1
75% x 1
75% x 1
75% x 1
75% x 1
75% x 1
Take 20 min on this. Jerk is a split jerk. Take % off clean or clean and jerk, below, whichever is most recent.
Clean (1)
This is just here for reference.
Clean and Jerk (1)
This is just here for reference.
Metcon
Metcon (Time)
For Time . . .
1 Mile Run
50 Wall Balls (20/14)
100 M Single Arm Overhead Walking Lunges (50/35)
20 Min Cap.
1 Mi Run = L on Stockton, L on McCoy’s Creek, Turn around at Claude
100 M is from telephone poll by container to first intersection and back.
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
Incorporate clean warm-up into barbell warm-up portion of this.
Leave a Reply