CrossFit Salt De Terre – CrossFit
Weightlifting
Push Jerk + Split Jerk (2+1 – 2+1 – 2+1 – 2+1 – 2+1 – 2+1 – 2+1 – 2+1)
Take bar out of rack and perform one push jerk + one split jerk without resting.
50% x 1
55% x 1
60% x 1
65% x 1
70% x 1
75% x 1
80% x 1
85% x 1
Take % off split jerk or clean and jerk. Take 20 min on this.
Metcon
Metcon (Time)
For Time . . .
100 Double-Unders
50 Double Dumbell Shoulder to Overhead 35/25
100 Double-Unders
50 Alt Pistols
100 Double-Unders
150 Ft Hs-Walk (5x up and down rig)
L1: Singles, 25/15, Box Step-Ups with Dumbbells, 10 Pike Around the Worlds
L2: Speed Steps, 25/15, Weighted Box Step-Ups, 15 Wall Walks
L3: Rx
L4: 150 Double Unders, 50/35, Pistols, Handstand Walk
18 Min Cap.
Warm-up
Jerk Warm-Up (Quick) (No Measure)
Have athletes grab a light-weight dumbbell, then . . .
10 Split Jerks (opposite hand, opposite foot)
10 Presses in Active Lunge Position
10 Knee Touches (dumbbell over head)
Repeat on side 2
Then, perform a few wrist stretches and warm-up athletes’ front rack position.
Last, get a bar in the rack and move into a barbell warm-up for the Jerk:
3 Strict Presses, alternating in front and behind the neck
3 Dip Drives
3 Push Presses
3 Push Jerks
3 Jerk Balances
3 Pause Jerks
3 Split Jerks
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