Remote WODs – stuff you can do at home with little to no equipment will be available starting tomorrow, 3/18 UNTIL. Choose “Remote Wod” in programs to view the WOD and be sure to submit your score. We will be starting a Remote WOD comp next week! I will post a video with details on how to access the Remote WODs, as well as daily videos of movement standards and workout intentions.
When you are in the gym . . .
To help reduce our chances of contracting COVID-19, we are putting the following policies in place until further notice:
1. We ask that all members wash their hands when they arrive.
2. We ask everyone to thoroughly wipe down their equipment before and after use.
3. If you have any flu-like symptoms, please stay home.
4. We will not be allowing drop-ins till this thing calms down.
Thanks for understanding and helping us keep you healthy and happy!
CrossFit Salt De Terre – CrossFit
3 Position Snatch (1-1-1-1-1-1-1-1-1)
High Hang + Hang + Full, all squat snatches.
50% x 1
60% x 1
70% x 1
75% x 1 (6 sets)
Take % off full snatch, below. Take 15 min on this.
This is just here for reference.
15-12-9 Reps for Time . . .
Alt Dumbbell Hang Clean & Jerks (50/35)
Burpee Box Jump Overs (24/20)
22 Min Cap.
Sub for pull-ups is ring rows.
Snatch Warm-Up on Rig (No Measure)
Have athletes grab a green band and loop over the pull-up bar
Perform a 20 sec hold in each position
Band Over Shoulder
Band Across Chest
Twist into lunge and drive back hip down toward ground. Rotate palm up.
Sit up, and retract shoulder back ten times, keeping arm straight.
Twist away from up knee and hold 20 sec, driving head under arm.
Switch sides and perform same stretches.
Stand up and perform . . .
10 Leg Swings Forward
10 Leg Swings Backward
10 Leg Swings Across
10 Hawaiian Squats
10 Squats (face rig, chest up, arms up like in a snatch)
Grab band and perform 10 Overhead Squats, keeping tension on the band
Grab bar and begin snatch warm-up.