CrossFit Salt De Terre – CrossFit
Warm-up
A. General
2 Rounds
30 Sec Forward lunges
30 Sec In and Out Squats
15 Hugs
15 Arm Circles/Side
15 Throw Behinds
15 Trunk Twists
B. Specific
3 reps of each part of clean & jerkprogression
Lift off
Knee Pass
Shrug
High Pull
Muscle Clean
Power Clean
Press
Push Press
Push Jerk
Power Jerk
Weightlifting
Clean and Jerk (Power Clean & Power Jerk)
Take no more than 20 min on this. Take a few warm up sets then perform all working sets at set %.
L4:
8 x 8 @ 70%
Metcon
Metcon (AMRAP – Reps)
4 Min EMOM
Odd: 40 sec Max Cal or Reps Row/Bike/Jump Rope
Even: Max Squat Clean (135/95)
-Rest 1 Min-
4 Min EMOM
Odd: 40 sec Max Cal or Reps Row/Bike/Jump Rope
Even: Max Squat Clean (155/105)
-Rest 1 Min-
4 Min EMOM
Odd: 40 sec Max Cal or Reps Row/Bike/Jump Rope
Even: Max Squat Clean (185/125)
-Rest 1 Min-
1 Min AMRAP
Squat Clean (225/155)
16 Min Cap.
Score: Total reps – cals + cleans (divide double-unders by 8)
L1:
Clean (Power or Squat)
same weight across @ light
L2:
Cleans:
95/65 OR 45%
115/75OR 50%
135/95 OR 55%
155/105 OR 60%
L3 & L4:
Rx
Extra Accessory
Core (Checkmark)
Tabata Hollow body rock
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