CrossFit Salt De Terre – CrossFit
Weightlifting
Jump Shrug + Hang Power Snatch + Hover Snatch (3-3-3-2-2-2-1-1-1)
With bar on ground, perform 1 jumping shrug, then lower to just above knee and perform 1 Hang Power Snatch, then lower to 1 inch off ground and perform 1 Hover Snatch.
50% x 3
55% x 3
60% x 3
65% x 2
70% x 2
75% x 2
80% x 1 x 3
Take 20 min on this. Take % off full snatch.
Metcon
Metcon (Time)
For Time . . .
45 Deadlifts (185/125)
600 M Run
45 Pike Push-Ups (on floor)
45 Deadlift (225/155)
45 Pike Push-Ups (on floor)
15 Min Cap.
Warm-up
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
Chest Open
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
Switch Sides
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.
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