14. Februar 2024
Feb
14
CrossFit – Wed, Feb 14
Warm-Up
Warm-Up
2 sets:
-10 reps/side Squatting Quad Ankle Rocks
-8-10 reps Barbell Kang Squats
-8-10 reps BTN Snatch Grip Push Presses
-2 reps Tempo OHS 3333
-1 rep 3 Position Snatch:
1 at mid thigh, 1 at knee 1 at 2″ off ground
Rest as needed, then repeat
Strength / Skill
Power Snatch + Below Knee Hang Squat Snatch + Hang Squat Snatch (Weight)
Every 2 minutes, for 10 minutes (5 sets):
Power Snatch + Below Knee Hang Squat Snatch + Hang Squat Snatch
Aim to start first set around 65-70% 1RM Sn.
WoD
Double 0 (AMRAP – Rounds and Reps)
AMRAP 7 Minutes
-7 Front Squats @85/60 kg
-7 Box Jump Overs
Cooldown / Cashout
Knee Health
2 alternating sets of:
A1.
– 8 Prone Lying Banded Hamstring Curls (3030 tempo)
e/s
Rest as needed
A2.
-5 Band Assisted Natural Knee Extensions
Rest as needed
