CrossFit Salt De Terre – CrossFit
Weightlifting
Power Clean + Push Press (3-3-3-2-2-2-1-1-1)
Take bar from ground and perform a power clean, then pause in front rack position, reset feet to starting position, then perform a push press.
45% x 3
50% x 3
55% x 3
60% x 2
65% x 2
70% x 2
75% x 1
75% x 1
75% x 1
Take numbers off clean or clean and jerk, whichever is most recent. Take 15 min on this.
Metcon
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
18 Min Cap.
Katrin Davidsdottir performed this workout in 9:25 during the 2016 CF Games. Can you catch her??
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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