Announcements
Class caps will be upped to 10 per class starting Monday, June 1. We will still maintain all cleaning procedures until further notice.
If you still have equipment that has not been returned, we will be charging a $5/day late fee starting tomorrow, Wednesday, 5/27.
CrossFit Salt De Terre – CrossFit
Weightlifting
Snatch Pull + Snatch + Overhead Squat (3-3-3-3-3-3-3-3)
Take bar from ground and perform a high pull, then lower to ground and perform a squat snatch, then stand up and perform an overhead squat.
40% x 3
50% x 3
60% x 3
70% x 3
70% x 3
70% x 3
70% x 3
70% x 3
Take % off full snatch, below. Please use phone to look at numbers. Take 15-20 min on this.
Snatch (1)
This is just here for reference.
Metcon
Metcon (Time)
Perform for Time . . .
15-12-9
Power Cleans (135/95)
Burpee Box Jumps (24/20)
Then . . .
30 Rock and Roll-Ups (30/20)
Use what we have for the rock and roll-ups – wall balls should be back but we may need to use slam balls too.
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 begin “Snatch Warm-Up – Specific with Barbell.”
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