CrossFit Salt De Terre – CrossFit
Weightlifting
Snatch + Below Knee Hang Snatch + Hang Snatch (3-3-3-2-2-2-1-1-1)
Take bar from floor and perform a full snatch, then lower to just below knee and perform a full snatch, then lower to just above knee and perform a full snatch. Try to do this without letting go of bar, but if form is in any way compromised, drop bar between lifts and reset each time.
55% x 3
60% x 3
65% x 3
70% x 2
75% x 2
80% x 2
85% x 1 (3 sets)
Take % off snatch. Take 20 min on this. This should become miiiiighty heavy by the end.
Metcon
Metcon (Time)
For Time . . .
80 Calorie Row (or 60 Cal Bike)
100 Wall Balls (20/14)
60 Pull Ups
40 Dips
15 Min Cap.
*** To ensure we have enough rowers and bikes, 1/2 the class will work up the ladder and 1/2 the class will work down the ladder. Please be sure to clean off the cardio machine after use.
L1: Light Wallball Ring Rows, Push-Ups
L2: 14/10, Asst Pullups, Push-Ups
L3: Rx
L4: Sub 30 Ring Muscle-Ups for Pull-Ups and Dips
Warm-up
Snatch Warm Up 3 (No Measure)
Grab a Light Dumbbell and a Jumprope
20 Sec Single Unders
20 Sec Speed Steps
20 Sec Double Unders
20 Sec Single Unders
20 Sec Speed Steps
20 Sec Double Unders
20 Pass Throughs with Jump Rope
10 Yoga Push-Ups
10 Thoracic Rotations (hand on head) (per side)
10 Sampson Stretches
10 Squat Stands
10 Thoracic Rotations (in squat position) (per side)
10 WindMills (per side)
10 Seated Good Mornings (dumbbell on back)
10 Thoracic Rotations (seated) (per side)
10 Overhead Squats with Jumprope
Then grab a bar and move through movement specefic warm up
3 lift offs
3 knee passages
3 shrugs
3 high pulls
3 muscle snatches
3 power snatches
Lower bar on back
3 behind the neck presses
3 back squats
3 behind the neck power jerks
3 overhead squats
30 snatch balances
Follow this video for reference and a few more dynamic thoracic warm up options: https://www.youtube.com/watch?v=MrmJeKHmOoY
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