Announcements
Holiday Hours:
Xmas Eve, 12/24 – CLOSED
Christmas Day, 12/25 – CLOSED
Saturday, 12/26 – CLOSED
New Years
New Year’s Eve, 12/31 – CLOSED
New Year’s Day, 1/1- CLOSED
CrossFit Salt De Terre – CrossFit
Weightlifting
Power Clean + Front Squat + Jerk (1-1-1-1-1-1-1-1-1-1-1-1)
Take bar from floor and perform x # of power cleans, x # of front squats, then x # of split jerks.
Perform as 1 Power Clean + 2 Front Squats + 1 Jerk
35% x 1
40% x 1
45% x 1
50% x 1
55% x 1
60% x 1
65% x 1
70% x 1
75% x 1
80% x 1 ( 3 sets)
Take % off clean or clean and jerk. Take 15 min on this. First 5-6 sets are super light and should be approached as technique sets. Make the reps at those weights look PERFECT.
Metcon
Metcon (Time)
5 Rounds For Time . . .
20/15 Cal Row OR Bike OR Burpee Broad Jump
10 HSPU
L1: DB or Barbell Strict Press (Light)
L2: DB Strict Press (35/25)
L3: Rx
L4: Strict HSPU
18 Min Cap.
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
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