CrossFit Salt De Terre – CrossFit
Hang Power Snatch + Hover Snatch (3-3-3-3-3-3-3-3)
Stand up with bar, lower to above knees and PAUSE then perform 1 hang power snatch. Lower bar back to hips then down till plates are 1 in off ground and perform a hover snatch (full squat).
Build to a heavy set of 3 over 6-8 sets.
Take 20 min on this.
Metcon (AMRAP – Rounds and Reps)
15 Min AMRAP
20 Front Rack Lunges (95/65)
15 Toes to Bar
10 Power Cleans
20 Overhead Lunges (step backwards)
15 Bar Muscle-Ups
L1: Light Barbell, V-Ups, Plate Overhead Lunges, Jumping Pull-Ups
L2: 75/55, Hanging Knee Raises, Jumping Chest to Bar
L3: Jumping Bar MUs
General Warm-Up 4 (Quick/PVC) (No Measure)
Have athletes grab a PVC pipe and perform . . .
10 Pass Throughs
10 Passes Around the Body (per side)
10 Trunk Twists (pvc on back)
10 Leg Swings
10 Leg Swings Open
10 Good Mornings
10 Back Squats
10 Sotz Presses
10 Overhead Squats with Palms Open
10 Overhead Squats
Then perform movement specific warm-up.
*** Time permitting, you can also have athletes play the pvc pipe game beforehand. Have athletes stand in a circle with the pvc pipe resting on the ground, call out left or right and have athletes move in the respective direction and reach toward the pvc pipe nearest them. If the pvc pipe falls, they are “out” and must go perform “x” movement till game is done. Play 2-3 rounds of this.