CrossFit Salt De Terre – CrossFit
Hang Power Clean (5-5-5-5-5-5-5-5)
Build to a heavy set of 5 over the course of 8 sets. Take 20 min on this and aim to perform 1 set every 2-3 min. These should be cycled, not 1 at a time. Move bar from hang position, not high hang.
15-12-9-12-15 Reps for Time . . .
Double Dumbbell Power Cleans (50/35)
Overhead Plate Sit-ups (25/15)
Burpees Over Dumbbell
L1: Light DBs, Sit-ups, Burpees
L2: 35/25, 15/10, Burpees over Dumbbell
L4: 50/35, 35/25, BBJO (24/20)
15 Min Cap.
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