Cohen Weightlifting Clinic is this Sunday, 12/20. Please spread the word. We need at least 3 more sign ups to make this a go. Last day to register is 12/18. Sign up link is below!
CrossFit Salt De Terre – CrossFit
Hatch Series (1-1-1-1-1-1-1-1)
Perform from rack. Take bar out of rack on back and perform 3, behind the neck push presses in snatch grip, then 3 overhead squats.
Build to a heavy set over the course of 8 sets. Take 15 min on this.
2 Rounds for Time . . .
8 Double Dumbbell/Kettlebell Power Cleans (50/35)
16 Double Dumbbell/Kettlebell Front Rack Lunges (50/35)
16 Toes to Bar
90 Sec Rest
8 Double Dumbbell/Kettlebell Power Cleans
16 Double Dumbbell/Kettlebell Front Rack Lunges
8 Bar Muscle Ups
90 Sec Rest
20 Min Cap
L1: Light DB, V-Ups, 16 Ring Rows + 16 Push-Ups
L2: 35/25, V-Ups, Burpees + Jumping Pull-Ups
L3: Jumping Bar MU
Kettlebell or Odd Object Warm-Up (No Measure)
Grab 1 light to medium weight kettlebell, dumbbell or odd object and then . . .
1. Hold kettlebell in right hand, hinge at hips and round back letting lats expand, move kettlebell in small circular motion, 10 each direction, then same on other arm
2. 10 around the body swings/hand offs, right
3. 10 around the body swings/hand offs, left
4. 10 total figure eights (partial squat, pass kettlebell between legs while keeping chest up)
5. 10 Romanian (straight leg) deadlifts
6. 10 Russian (to eyes) kettlebell swings
7. 10 American kettlebell swings
8. 10 Single arm Russian swings, right
9. 10 Single arm Russian swings, right
10. 10 Goblet squats (can pause in bottom if you like)
11. 5 Push Press with wrist twist (twist out, twist in), right
12. 5 Push Press with wrist twist, left
13. 10 Goblet Squats, jump out of bottom
14. 10 Halos (5 to the right, 5 to the left)