CrossFit Salt De Terre – CrossFit
Perform 20 reps, in 20 min. You pick the weight and how fast you build. Goal is to end with a daily max. These are all full squat snatches.
Record best lift.
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.
For Time . . .
DB Squat Snatch (35/25) (per arm)
Box Jumps (24/30)
Plyo Push-Ups (45/25)
21 Min Cap.
If you cannot perform the squat snatches – do power snatches and then front squats.