CrossFit Salt De Terre – CrossFit
Weightlifting
Snatch (1-1-1-1-1)
Spend 10 min on technique. We will perform a few quick drills to help with positioning and speed under the bar.
Metcon
Metcon (Time)
For Time . . .
15 Squats Snatch 95/65 (45%)
10 Bar Facing Burpees
13 Squats Snatch 105/70 (60%)
10 Bar Facing Burpees
11 Squats Snatch 115/75 (65%)
10 Bar Facing Burpees
9 Squats Snatch 125/80 (70%)
10 Bar Facing Burpees
7 Squats Snatch 135/85 (75%)
10 Bar Facing Burpees
5 Squats Snatch 145/95 (80%)
10 Bar Facing Burpees
3 Squats Snatch 155/105 (85%)
10 Bar Facing Burpees
1 Squats Snatch 165/110 (90%)
30 Min Time Cap.
Warm-up
Banded Warm-Up (Shoulders/Snatch) (No Measure)
Have athletes jumprope or row beforehand, then . . .
Have athletes grab a thick band (green or purple) and loop around a pull-up bar on the rig.
1. Place right hand in band and lean away/out toward room with arm bent and hand behind shoulder, hold 20 sec, then . . .
2. Twist so band pulls across front, hold 20 sec, then . . .
3. Extend arm straight and twist so chest is open, then . . .
4. Twist into lunge position, leg of unnbanded side up, push back hip down, drive head through shoulder with palm facing up, then . . .
5. Sit up, retract shoulder back without bending arm, 10 times, then . . .
6. Twist body away from up knee, driving head under armpit, then . . .
Switch and repeat on opposite side
If needed, warm-up legs by having athletes find a piece of the rig and have athletes perform . . .
10 Leg Swings Up
10 Leg Swings Back
10 Leg Swings Open
!0 Hawaiian Squats
10 Squats (facing rig, chest up)
Then grab barbell and perform movement specific warm-up.
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