CrossFit Salt De Terre – CrossFit
3 Position Snatch (2-2-2-1-1-1-1-1-1)
High Hang + Hang + Full, all squat snatches.
50% x 2
55% x 2
60% x 2
65% x 1
70% x 1
75% x 1
80% x 1 x 3
Take 20 min on this. Take % off snatch.
Perform 4 Rounds for Time of . . .
450 M Run
15 Double Dumbbell Push Press (50/35)
Rest 2 Min
Score is total time, including rest.
22 Min Cap.
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.