15. März 2023
Mrz
15
CrossFit – Wed, Mar 15
Warm-Up
Warm Up
Row – :20 @fast pace / :40 @easy recovery x 5 sets
+
10 min Snatch Positional Work – w/ BB, rotate through each movement as needed for positional prep:
2 sets:
Squatting Quad Ankle Rocks: 10 reps/side
BB Kang Squats: 8-10 reps
BTN Snatch Grip Push Presses: 8-10 reps
Tempo OHS @ 3333: 2 reps
3 Position Snatch: 1 at mid thigh, 1 at knee 1 at 2"" off ground
Rest as needed, then repeat as needed
Strength / Skill
Power Snatch (Set 1 – 1.1.1.1 reps @ 50-55%
Set 2 – 1.1.1.1 reps
Set 3 – 1.1.1.1 reps
Set 4 – 1.1.1.1 reps @ 80-85%)
Set 2 – 1.1.1.1 reps
Set 3 – 1.1.1.1 reps
Set 4 – 1.1.1.1 reps @ 80-85%)
WoD
Leg pump (5 Rounds for reps)
5 Rounds for Time:
14 Wall Ball Shots 11/10 feet @ 9/6
12 Box Jump Overs 24/20 inches
10 Deadlifts @ 102,5/70
Rest for 1 minute
14 Wall Ball Shots 11/10 feet @ 9/6
12 Box Jump Overs 24/20 inches
10 Deadlifts @ 102,5/70
Rest for 1 minute
*Box jump over – step down recommended
Time Cap: 14 minutes
Score: note reps for each rd
Cooldown
Cooldown
3 Sets:
Cat-Cow – 10 Slow Controlled reps
McGill Curl up x :30 hold
Bird-Dogs x 4/side
Cat-Cow – 10 Slow Controlled reps
McGill Curl up x :30 hold
Bird-Dogs x 4/side
-There is mandatory transition between each single rep but treat these as sets of 4 each time.
-Start at 55-60% of 1RM Power Snatch (or estimated) then build to 80-85% based on
technique and feel.
-For less advanced athletes use this as a way of dialing in technique at lighter load.