Holiday Hours: 10am Class ONLY on 12/31 (New Year’s Eve). CLOSED 1/1/2020. A home WOD will be posted for New Years Day and we encourage you to get it done and post a score!
Happy New Years, all!!! We can’t wait to celebrate this new decade with you!
CrossFit Salt De Terre – CrossFit
High Hang Snatch + Below Knee Hang Snatch (3-3-3-2-2-2-1-1-1)
Stand up with bar in snatch grip, lower into high hang position (hip crease or as low as mid thigh), perform 1 full squat snatch, stand up, lower to just below knee (touching knee cap, top of first pull or lift off) and perform a second, full squat snatch.
45% x 3
50% x 3
55% x 3
60% x 2
65% x 2
70% x 2
75% x 1
75% x 1
75% x 1
Take % off full snatch, below. Take 15-20 min on this.
This is just here for reference.
3 Rounds For Time . . .
600 M Run
15 Strict Pullups
30 Dumbbell Push Presses (35/25)
21 min cap.
Sub ring rows for strict pull-ups, but make them as hard as possible with feet elevated, or body parallel to floor.
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.