CrossFit Salt De Terre – CrossFit
Hang Clean + Jerk (3-3-3-2-2-2-1-1-1)
Take bar from above knee and perform a hang squat clean, then stand up and perform a split jerk.
45% x 3
50% x 3
55% x 3
60% x 2
65% x 2
70% x 2
75% x 1 x 3
Take % off clean or clean and jerk. Take 15 min on this.
Metcon (AMRAP – Rounds)
21 Min Alt EMOM
10/8 Calorie Row/Bike
15 Wall Balls (20/14)
RX+ = 15/12 cal, 30/20# wb, 8 burpee broad jumps.
Record total number of successful rounds/minutes as score. If you cannot complete the work withing 45 seconds, take the reps down so you can keep moving.
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