CrossFit Salt De Terre – CrossFit
3 Position Snatch (1-1-1-1-1-1-1-1-1-1)
High Hang + Hang + Full, all squat snatches.
Take 15 min to build to a heavy set. Aim for somewhere between 70 and 80%. The high hang should be your limiting factor here.
4 Rounds for Time . . .
450 M Run
7 Chest to Bar Pull-Ups + 7 Strict Ring Dips
7 Kettlebell Snatches 53/35 (Each Arm)
20 Min Cap.
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.