CrossFit Salt De Terre – CrossFit
Weightlifting
Hang Snatch (3-3-3-2-2-2-1-1-1-1-1)
40% x 3
45% x 3
50% x 3
55% x 2
60% x 2
65% x 2
70% x 1
75% x 1
80% x 1 (3 Sets)
Take 15 Min on this. Take % off Snatch. These should all be squat snatches.
Metcon
Metcon (Time)
For Time . . .
36 Box Jump Overs (24/20)
18 Overhead Squats (115/75)
36 Toes to Bar
12 Overhead Squats (135/85)
36 Toes to Bar
6 Overhead Squats (155/95)
36 Box Jump Overs
20 Min Cap.
L1: ALL OHS W/ 75/55, V-Ups
L2: ALL OHS W/ (95/65) , Knees To Elbows
L3: RX
L4: 135/95 , 155/105, 185/125
Warm-up
Snatch Warm-Up 1 (No Measure)
Smash on Foam Roller, bar above head (3, 1 min holds, moving roller down back)
Between each hold, roll back x 10, then lats x 10, then crunches on roller (hands behind head, roller on shoulder blades, crunch up then lower and try to touch elbows to ground, pushing chest up to ceiling)
Put foam roller to side, lay on back, reach to bar, 20 leg twists
Roll over onto stomach, 20 scorpion kicks
Sit Up, go on all 4s, thread the needle, 10x per side
Then move foot into lunge position, hold 30 pushing back hip down and knee out, then push knee in and out 10x, then shift hips over back ankle and stretch hamstring, hold 30, repeat on other side
Next, have athletes grab barbell and perform snatch warm-up or OHS warm up depending on day. For OHS . . .
5 Behind Neck Presses
5 Back Squats
5 Sots Presses (https://www.youtube.com/watch?v=eJ9MLnNV6FY)
5 Overhead Squats
5 Behind Neck Split Jerks
5 Overhead Squats
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