CrossFit Salt De Terre – CrossFit
Push Jerk + Split Jerk (2-2-2-1-1-1-1-1-1)
Take bar out of rack and perform one push jerk + one split jerk without resting.
50% x 2
55% x 2
60% x 2
65% x 1
70% x 1
75% x 1
80% x 1 x 3
Take 15 min on this. Take % off clean and jerk or split jerk, whichever is more recent.
Please maintain social distance while lifting out of rack. Start your set when the person next to you is finished with his/hers. If you are sharing a bar, you must wipe it down between each set.
Metcon (7 Rounds for time)
Every 3 Min for 21 Min . . .
9 Burpee Box Jumps (24/20)
6 Ground to Overhead (95/65)
3/2 Bar Muscle-Ups
*Rest Remaining Time
Record time per round. Sub for mucle ups is 2:1 Box Dips + Hand Release Push-Ups.
General Warm-Up 1 (with plate) (No Measure)
Tell athletes to grab a 15/10 pound plate. Send them on a 450 M run, telling them to hold the plate over their head for as much of the run as possible. When they return, perform:
20 Crescent Moons – hold plate, extend arms straight above head, keeping arms straight, tap plate to right hip, then go above head, pushing head through, then tap to left hip. Right + Left = 1.
20 Figure Eights – hold arms out straight, move plate in figure eight formation/infinity sign
20 Tricep Extensions – put plate above head, then bend arms so plate lowers to back/shoulders, then extend again
20 Good Mornings with plate on back
20 Back Squats with plate on back
20 Overhead Squats with plate above head