CrossFit Salt De Terre – CrossFit
Weightlifting
Power Clean + Push Jerk (2-2-2-2-2-2-2-2)
Perform a power clean, from the floor, immediately into a push jerk.
Take 15 min to build to a heavy set of 2. These do not have to be touch and go, but try not to rest too long between sets, no more than 10-15 seconds.
Metcon
Metcon (Time)
For Time . . .
50 Double Unders
1 Tortoise Complex
50 Double Unders
1 Tortoise Complex
50 Double Unders
1 Tortoise Complex
50 Double Unders
1 Tortoise Complex
50 Double Unders
1 Tortoise Complex
Build in weight on the complex each set.
Tortoise Complex =
5 Squat Cleans
5 Push Presses
5 Back Squats
5 Good Mornings
25 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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