Announcements
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!
https://www.eventbrite.com/e/crossfit-salt-de-terre-olympic-weightlifting-seminar-tickets-126868636507
CrossFit Salt De Terre – CrossFit
Weightlifting
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 đ
Record best lift. This is a squat clean and a split jerk.
Metcon
Metcon (Time)
Partner “Hamilton”
*** Consider this a practice round.
24 Min AMRAP
1000 M Row
50 Push-Ups
800 M Run (together)
50 Pull-Ups
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
L3: Rx
L4: Wear a weight vest (or your dog).
Warm-up
Clean and Jerk Bodyweight (No Equipment) (No Measure)
10-15 reps each, unless otherwise noted
Wrist circles
Elbow circles
Hugs
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)
Toy Soldiers
Squatting Ankle stretch (3, 30 sec holds, push toward toes)
Russian Baby Maker (squat, elbows inside knees, push knees out) 3 x 30 sec
Squat stands
Leave a Reply