CrossFit Salt De Terre – CrossFit
Snatch Pull + Snatch + Overhead Squat (3-3-2-2-1-1-1-1-1)
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.
45% x 3
50% x 3
55% x 2
60% x 2
65% x 1
70% x 1
75% x 1
80% x 1
80% x 1
Take 15 min on this.
This is just here for reference.
5 Rounds For Time . . .
200 Speed Steps (jump-rope)
12 KB Snatches (53/35)
9 Handstand Push-Ups
25 Min Cap.
Sub for HSPU is 2:1 Hand Release Push-Ups.
Speed Steps – https://www.youtube.com/watch?v=54tq-D0lCFw
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
Then, remove band from rig and perform 10 of each . . .
Around the Body Left
Around the Body Right
Put bands away and instruct athletes to grab a bar, and being “Snatch Warm-Up – Specific with Barbell.”