CrossFit Salt De Terre – CrossFit
Push Press + Power Jerk + Split Jerk (3-3-2-2-1-1-1)
Take bar from ground and perform this sequence. Perform each movement as a new rep and make sure your set up is correct before you start.
55% x 3
60% x 3
65% x 2
70% x 2
75% x 1 (3 sets)
Take 15 min on this. Take % off clean and jerk or split jerk.
10 Rounds For Time . . .
2 Burpee + Strict Pullups
4 Push Press (95/65)
6 Box Jump Overs (24/20)
20 Minute Cap
L1: Burpee to Target, Light Bar, Step Overs
L2: Burpee + Jumping Pull-Up, 75/55, Lower Box
L4: Burpee Bar MUs, 115/75, 30/24
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