CrossFit Salt De Terre – CrossFit
Weightlifting
Snatch (3-2-1-1-1-1-1-1-1-1-1-1-1)
50% x 3
60% x 2
65% x 1
70% x 1
75% x 1
80% x 1
85% x 1
90% x 1
95% x 1
100% x 1
101%+ x 1
101%+ x 1
101%+ x 1
Work up to a new Daily or new 1 Rep Max in 20 Min,
Metcon
Amanda (Time)
3 Rounds for time of 9-7-5 reps of:
Ring Muscle-ups
Snatch, 135#/95#
Sub for ring muscle-up is 9/7/5 strict chin-ups (chest to bar if you can make it) + 9/7/5 strict dips.
Snatches are ALL SQUAT SNATCHES.
18 Min Cap.
Warm-up
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
https://www.youtube.com/watch?v=dDWQBcXz_pk
Then, remove band from rig and perform 10 of each . . .
Pass Throughs
Around the Body Left
Around the Body Right
Good Mornings
Kang Squats
Back Squats
Overhead Squats
Put bands away and instruct athletes to grab a bar, and being “Snatch Warm-Up – Specific with Barbell.”
Leave a Reply