CrossFit Salt De Terre – CrossFit
Weightlifting
Lift Off + Power Position + Power Snatch (2-2-2-2-2-2-2-2)
Take bar from ground to just below knee and pause 2 seconds, then rise into power position and pause 2 seconds, then lower to ground and without letting go of bar (don’t tap it our bounce it), perform a power snatch.
35% x 2
40% x 2
45% x 2
50% x 2
55% x 2
60% x 2
65% x 2
70% x 2
Take % off snatch. This is a technique day and should not be heavy.
Take 15 min on this.
Metcon
Metcon (Time)
5 Rounds For Time . . .
15/12 Calorie Bike Or Row OR 300 M Run
15 Ground to Overhead (75/55)
Rest 1 Minute after each round
20 Minute Cap
L1: 55/45 , 10/8 Calories
L2: 65/55
L3: RX
L4: 95/65
Warm-up
Banded Snatch and Overhead Squat Warm-Up (No Measure)
Have athletes grab a green band and loop it around rig at hip height
10 Toy Soldiers
10 Toe Touches
Go to rig and perform one min hold with foot in bad (stretching hammy). The 10 kicks, then another 1 min hold.
10 Banded Good Mornings (band on hip, per leg)
10 Crossover + Reach
10 Kang Squats
Go to rig and perform one min hold with foot in bad (stretching hammy). The 10 kicks, then another 1 min hold.
10 Squats
10 Hugs
10 Trunk Twists
30 Second Shoulder Stretch on Rig (like leaning through a door frame) (per side)
10 Banded Thread the Needles (per arm)
Remove band from rig and perform . .
10 Passthroughs
10 Scap Retractions
10 Overhead Squats
10 Pass Through + Overhead Squats
Grab bar and begin snatch or OHS warm-up.
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