CrossFit Salt De Terre – CrossFit
Power Clean + Hang Clean + Jerk (3-3-3-2-2-2-1-1-1)
Perform 1 power clean then 1 hang squat clean, then 1 split jerk with out putting bar down.
50% x 3
55% x 3
60% x 3
65% x 2
70% x 2
75% x 2
80% x 1
80% x 1
80% x 1
Take 20 min on this. Take % off clean or clean and jerk.
Metcon (2 Rounds for time)
5 Rounds for Time . . .
9 Deadlift (225/155)
Then . . .
3 Rounds for Time . . .
9 Single Arm Seated Dumbbell Strict Press (50/35) (per arm)
9 Deadlift (275/185)
L1:Pike Push-Ups on Floor, 155/105, Then Light Dumbbell, 185/125
L2:Pike Box HSPU, 185/125 Then Light Dumbbell, 225/155
L4:RX Then 50/35, 315/205
Put in a time for each portion of the workout. You have 12 min to complete both.
7 Min in Heaven (No Measure)
Min 1: Long Arm Plank
Min 2: Side Plank, Right
Min 3: Side Plank, Left
Min 4: Low Plank (on elbows)
Min 5: Reverse Plank
Min 6: Dish Sit (hollow body)
Min 7: Superman
Hold each position for 1 full min, trying not to break.
Perform as a buy out after all equipment has been put away.
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