CrossFit Salt De Terre – CrossFit
Weightlifting
Power Clean (3-3-3-3-3-3)
*TNG Power Cleans
Start Moderate and build up to or beyond workout weight. Power Clean Application Day.
Immediately following each set, Jump Rope for :30 at a Moderate Pace then rest 1:30 until next set.
-Rest 1:30 bw Sets-
Metcon
“FULL SEND” (Calories)
16 Min EMOM
Min 1 – :20 Max Cal Bike Sprint
Min 2 – 15 Burpees Over the Bar
Min 3 – 5 Power Cleans (185/135)|(135/95)
Min 4: 7/5 Strict Pull-Ups
(Score is Total Cals)
KG BB: (85/60)|(60/42.5)
NOTE: New Benchmark
Start at different stations so we have enough bikes. Get off bike immediately after you are done.
L1: 8 Burpees, 75-80% Power Clean, Ring Rows
L2: 10 Burpees, 75-80% Power Clean, Jumping Pull-Up + Negative
L3: Rx
L4: Strict C2B
Warm-up
Warm-up (No Measure)
400 M Jog
Into…
2 Sets (empty barbell)
5 Yoga Push-Ups
5 Up-Downs Over Bar
5 High Hang Muscle Cleans
10 Alt. Elbow Punches
3 Slow Hang Power Clean Drops**
*Should be less than workout pace.
**Slowly perform an upright row to shoulders while shrugging and reaching tippy toes. At this point whip the barbell to shoulders while dropping under to ¼ squat. Can be performed without any weight or with MedBall.
Then, move through power clean warm up
3 Reps of . . .
Lift Off
Knee Pass
Shrug
High Pull
Muscle Clean
Power Clean
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