Announcements
Given the rise in COVID rates and outbreaks at area beach bars, we are now scanning the temperature of everyone that enters the gym. If you have a temp of 38 degrees Celsius (100.4 degrees Fahrenheit) or higher, we will ask you to leave and return only after you’ve had a negative COVID test. Thank you for helping us stay safe and well!
CrossFit Salt De Terre – CrossFit
Weightlifting
Snatch Pull (3-3-3-2-2-2-1-1-1)
60% x 3
70% x 3
75% x 3
80% x 2
85% x 2
90% x 2
95% x 1
100% x 1
105% x 1
Take 10 min to build up to 105% of your snatch, performing only a high pull.
Metcon
Metcon (Time)
Perform for Time . .
15 Snatches 95/65 (45%)
10 Bar Facing Burpees
13 Squats Snatch 105/70 (60%)
10 Bar Facing Burpees
11 Snatches 115/75 (65%)
10 Bar Facing Burpees
9 Snatches 125/80 (70%)
10 Bar Facing Burpees
7 Snatches 135/85 (75%)
10 Bar Facing Burpees
5 Snatches 145/95 (80%)
10 Bar Facing Burpees
3 Snatches 155/105 (85%)
10 Bar Facing Burpees
1 Snatches 165/110 (90%)
30 Min Cap.
All snatches are squat snatches.
Warm-up
Snatch Warm-Up 1 (No Measure)
Smash on Foam Roller, bar above head (3, 1 min holds, moving roller down back)
Between each hold, roll back x 10, then lats x 10, then crunches on roller (hands behind head, roller on shoulder blades, crunch up then lower and try to touch elbows to ground, pushing chest up to ceiling)
Put foam roller to side, lay on back, reach to bar, 20 leg twists
Roll over onto stomach, 20 scorpion kicks
Sit Up, go on all 4s, thread the needle, 10x per side
Then move foot into lunge position, hold 30 pushing back hip down and knee out, then push knee in and out 10x, then shift hips over back ankle and stretch hamstring, hold 30, repeat on other side
Next, have athletes grab barbell and perform snatch warm-up.
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