CrossFit Salt De Terre – CrossFit
Weightlifting
Snatch (3-3-3-3-3)
Take 10 min to build up to 80% of your current 1 RM snatch, then move bar to the side to be ready for the workout.
Record heaviest snatch, after metcon, here.
Metcon
Metcon (Time)
For Time . . .
1000/800 M Row
1 Min Rest
800 M Run
1 Min Rest
50 Burpee Box Jump Overs (24/20)
1 Min Rest
800 M Run
1 Min Rest
1000/800 M Row
With Remaining time Find a Heavy or Max:
Snatch
35 Min Cap.
Start on whatever machine/cardio option is available to ensure we have enough equipment. Wipe down equipment after each use.
Record time completed as score, then record heaviest snatch, above.
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 Sotz Presses
10 Overhead Squats with Palms Open
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.
Leave a Reply