CrossFit Salt De Terre – CrossFit
Clean and Jerk (1-1-1-1-1-1-1-1-1-1-1-1-1-1-1-1-1-1-1-1)
Start at 40%, add 5% each set . . . Work to Max. This is a squat clean and a split jerk.
20 Minute EMOM.
12 Min Cap.
L1: Singles, sit-ups
L2: Speed Steps or 1/2 the reps of attempts
L3 & 4: Rx
Tabata Abs (No Measure)
Alternate between exercises to perform 8 sets of 20 sec on, 10 sec off or 4 sets of each.
Rest 1 Min
Side Plank Hold
Alternate between Right and Left to perform 8 sets of 20 sec on, 10 sec off or 4 sets on each side.
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