Announcements
Front Rack Mobility Clinic THIS SATURDAY, 10/17 at 11:30am with Motion Rx. FREE for members. No RSVP required, just show up!
CrossFit Salt De Terre – CrossFit
Weightlifting
Clean and Jerk (3-3-3-1-1-1-1-1-1-1)
60% x 3
70% x 3
80% x 3
85% x 1
90% x 1
95% x 1
100% x 1
101%+ x 1
101%+ x 1
101%+ x 1
Take 20 min to find a new 1 RM clean and jerk. This is a squat clean and a split jerk.
Metcon (AMRAP – Rounds and Reps)
20 Min AMRAP
450 M Run
5 Double Dumbbell Front Squats (50/35)
3 Devil Presses (50/35)
Metcon
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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