CrossFit Salt De Terre – CrossFit
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
Weightlifting
German Power Clean (Weight)
Take bar from floor and perform a lift off with a 2 second pause, knee passage with a 2 sec pause, hang power clean with 2 second pause in catch, squat 2 seconds down then hold 2 seconds in bottom of squat.
Every 2 Min for 20 Min, Perform 3 reps. Build in weight each set. This is intended to help with body positioning during the lift, go only as heavy as techniqueallows (AHATA).
Metcon
The Chief (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
L1:
75/55, Knee Push-ups
L2:
95/65
L3 & 4:
Rx
Leave a Reply