CrossFit Salt De Terre – CrossFit
Weightlifting
First Pull (Hold) + Power Snatch + Snatch Balance (3-3-3-2-2-2-1-1-1)
First Pull (Hold) + Power Snatch + Snatch Balance (3/40 3/45 3/50 2/55 2/60 2/65 2/70 1/75 x 3)
45% x 3
50% x 3
55% x 3
60% x 2
65% x 2
70% x 2
75% x 1 x 3
Take % off snatch. Take 15-20 min on this.
Metcon
Metcon (AMRAP – Rounds)
Every 3 Minutes for 21 Minutes (7 Rounds) . . .
40 Double Unders
10 Burpee Broad Jumps
8 Deadlifts (275/185)
Score is total number of successful rounds (don’t get caught!)
Sub for double unders is 1 minute of singles.
Warm-up
General Warm-Up 4 (Quick/PVC) (No Measure)
Have athletes grab a PVC pipe and perform . . .
10 Pass Throughs
10 Passes Around the Body (per side)
10 Trunk Twists (pvc on back)
10 Leg Swings
10 Leg Swings Open
10 Good Mornings
10 Back Squats
10 Overhead Squats
Then perform movement specific warm-up.
*** Time permitting, you can also have athletes play the pvc pipe game beforehand. Have athletes stand in a circle with the pvc pipe resting on the ground, call out left or right and have athletes move in the respective direction and reach toward the pvc pipe nearest them. If the pvc pipe falls, they are “out” and must go perform “x” movement till game is done. Play 2-3 rounds of this.
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