CrossFit Salt De Terre – CrossFit
Weightlifting
Snatch (3-3-3-3-3-3-3-3)
Take 15 min to build up to 70-80% of your 1RM snatch. Do this over the course of 6-8 sets.
Metcon
Metcon (AMRAP – Rounds and Reps)
7 Minute AMRAP
3-6-9-12-15-18-21-24…
Hang to Overhead (75/55)
Speed Steps
L1: Light Barbell,
L2: 55/45
L3: Rx
L4: 95/65
Score as:
Round 1: 3/3
Round 2: 6/6
Round 3: 9/9
So if you finished 12/12 and did 3 Hang to Overheads in the set of 15, your score would be 4+3.
*At Minute 7, you will then move to Part 2 of the WOD below…
Snatch (1-1-1-1-1-1)
When the clock hits 7:00, take the next 13 min (till the clock hits 20:00) to find a heavy 1RM snatch. This is a squat snatch, not a power snatch with a squat. If you cannot catch in a squat, opt for a split snatch.
Warm-up
Banded Snatch and Overhead Squat Warm-Up (No Measure)
Have athletes grab a green band and loop it around rig at hip height
10 Toy Soldiers
10 Toe Touches
Go to rig and perform one min hold with foot in bad (stretching hammy). The 10 kicks, then another 1 min hold.
10 Banded Good Mornings (band on hip, per leg)
10 Crossover + Reach
10 Kang Squats
Go to rig and perform one min hold with foot in bad (stretching hammy). The 10 kicks, then another 1 min hold.
10 Squats
10 Hugs
10 Trunk Twists
30 Second Shoulder Stretch on Rig (like leaning through a door frame) (per side)
10 Banded Thread the Needles (per arm)
Remove band from rig and perform . .
10 Passthroughs
10 Scap Retractions
10 Overhead Squats
10 Pass Through + Overhead Squats
Grab bar and begin snatch or OHS warm-up.
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