CrossFit Salt De Terre – CrossFit
High Hang Snatch + Hang Snatch (3-3-3-2-2-2-1-1-1)
Start with bar in power position and perform a full squat snatch, then stand up and lower to just above the knee and perform a second full squat snatch from this starting position.
45% x 3
50% x 3
55% x 3
60% x 2
65% x 2
70% x 2
75% x 1 (3 sets)
Take % off snatch. Take 15 min on this.
For Time . . .
Bar Muscle Ups
*Before Every Round Complete 50 Double Unders
18 Min Cap.
L1: Light Wallball, Burpee Ring Rows, 50 Singles
L2: 14/10, Burpee Pull Ups , Singles w/DU Attempts
L3: Jumping Bar MU
General Warm-Up 3 (with wallball) (No Measure)
Take a 2-3 min jog, then grab your odd object, kettlebell, dumbbell, or wallball and perform:
20 Twists (like a washer-machine)
10 Figure Eights (arms out straight, make an infinity sign)
10 Triceps Extensions (object behind head, extend arms straight)
10 Tipping Birds (put object overhead, then, lift one leg and keeping arms straight, tap object to toe then lift back overhead, reps are per side)
10 Med Ball Cleans
10 Front Squats
10 Overhead Squats
10 Trunk Twists (sit down, legs out straight, twist ball around back, per side)
10 Push-Ups (1 hand on ball, roll between sides, lower chest all the way to floor)