CrossFit Salt De Terre – CrossFit
Warm-up
A. General
400 M Jog
Then, 2 Rds of . . .
7/7 Single Leg Snatch Grip RDL with empty bar
10 Rotating T Spine Squats
10 Banded Pass Throughs
B. Specific
2 Sets
3-5 Snatch lift offs
3-5 Hang Snatch Pull
3-5 OH Squat*
*Pause for 2 seconds in the power snatch receiving position
3-5 Snatch
Weightlifting
Snatch (3 Snatch Lift Offs
1 Snatch (full/squat)
1 OHS)
50% x 3
60% x 3
70% x 3
75% x 3 (5 sets)
Take 20 min on this.
Metcon
Metcon (AMRAP – Rounds and Reps)
7 Min AMRAP
3 Strict HSPU
10 Front Squats (75/55)
Rest 2 Min, then . . .
No kipping today. All squats should be unbroken.
L1:
Seated DB Strict Press
Light Bar
L2:
Pike Push-Ups on Box
65/45
L3:
Rx
L4:
Deficit HSPU (2″/1″)
Metcon (AMRAP – Rounds and Reps)
7 Min AMRAP
5 Strict HSPU
10 Box Jumps (30/24)
L1:
Seated DB Strict Press
Low Box or Plate Jumps
L2:
Pike Push-Ups at Deficit
24/20
L3:
Rx
L4:
Deficit HSPU (2″/1″)
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