CrossFit Salt De Terre – CrossFit
Weightlifting
Snatch Pull + Snatch + Overhead Squat (2-2-1-1-1-1-1)
Take bar from ground and perform a high pull, then lower to ground and perform a squat snatch, then stand up and perform an overhead squat.
55% x 2
60% x 2
65% x 1
70% x 1
75% x 1
75% x 1
75% x 1
Take 15 min on this. Take % off snatch, below.
Snatch (1)
This is just here for reference.
Metcon
Metcon (Time)
With a Partner, Move Follow the Leader Style to Perform . . .
3 Rounds for Time
20 Alternating Dumbbell Snatches (50/35)
15 GHD Sit-Ups
30/20 Calorie Row
As soon as partner 1 completes snatches, parther 2 can start on them. 21 Min Cap.
Warm-up
Snatch Warm-Up 2 (Quicker) (No Measure)
Banded Hamstring Stretch on Rig
Set band at hip height, lay on ground (facing away from rig), leg straight up in air with heel through band.
Hold 20-30 sec.
Then perform 10 leg punches trying to drive heel to ground.
Repeat moving further away from rig to intensify the stretch.
Then, switch sides.
Move band down and perform . .
Banded Thread the Needles – 10 per side, squeeze shoulders together at top and pause
https://www.youtube.com/watch?v=dDWQBcXz_pk
Then, remove band from rig and perform 10 of each . . .
Pass Throughs
Around the Body Left
Around the Body Right
Good Mornings
Kang Squats
Back Squats
Overhead Squats
Put bands away and instruct athletes to grab a bar, and being “Snatch Warm-Up – Specific with Barbell.”
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