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
Clean and Jerk (1-1-1-1-1-1-1-1-1-1-1-1-1-1-1-1-1-1-1-1)
Perform 20 reps iin 20 min, building in weight. Choose your own destiny 😉
Record best lift. This is a squat clean and a split jerk.
*** Consider this a practice round.
24 Min AMRAP
1000 M Row
800 M Run (together)
Perform with a partner and divide work evenly. Every time you switch on that rower, you must wipe the handles down.
L1: Elevated Push-Ups, Ring Rows
L2: Elevated Push-Ups, Banded Pull-Ups
L4: Wear a weight vest (or your dog).
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