CrossFit Salt De Terre – CrossFit
Weightlifting
Power Clean + Front Squat + Push Press (3-3-3-2-2-2-1-1-1)
Take bar from ground and perform all 3 movements without resting. Take % off clean and jerk.
50% x 3
55% x 3
60% x 3
65% x 2
70% x 2
75% x 1 (3 sets)
Push press should feel mighty heavy! Take 15 min on this.
Metcon
Metcon (AMRAP – Rounds and Reps)
18 Min AMRAP
8 Weighted Pistol Squats (15/10)
8 Burpee Deadlifts (50/35)
8 DB Hang Squat Cleans
Rounds + reps + score.
Weighted Pistol Squats: https://www.youtube.com/watch?v=SHVGRykcq4k
Warm-up
Clean and Jerk Bodyweight (No Equipment) (No Measure)
10-15 reps each, unless otherwise noted
Wrist circles
Elbow circles
Hugs
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)
Toy Soldiers
Squatting Ankle stretch (3, 30 sec holds, push toward toes)
Russian Baby Maker (squat, elbows inside knees, push knees out) 3 x 30 sec
Squat stands
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