26. April 2023
Apr
26
CrossFit – Wed, Apr 26
Warm-Up
10 min Snatch Positional Work – w/ BB, rotate through each movement as needed for positional
prep:
2 sets:
10 reps/side Squatting Quad Ankle Rocks
8-10 reps BB 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
prep:
2 sets:
10 reps/side Squatting Quad Ankle Rocks
8-10 reps BB 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
Warm-Up
Power Snatch (Every minute, for 9 minutes (9 sets):
Set 1 – 3 reps @ 50%
Set 2 – 3 reps @ 50%
Set 3 – 3 reps @ 50%
Set 4 – 2 reps @ 60%
Set 5 – 2 reps @ 60%
Set 6 – 2 reps @ 70%
Set 7 – 1 rep @ 70%
Set 8 – 1 rep @ 70%
Set 9 – 1 rep @ 70%)
Set 1 – 3 reps @ 50%
Set 2 – 3 reps @ 50%
Set 3 – 3 reps @ 50%
Set 4 – 2 reps @ 60%
Set 5 – 2 reps @ 60%
Set 6 – 2 reps @ 70%
Set 7 – 1 rep @ 70%
Set 8 – 1 rep @ 70%
Set 9 – 1 rep @ 70%)
Strength / Skill
WoD
Cooldown
Sport Touches (20 Rounds for reps)
"Sport Touches"
Every minute for 20 minutes (5 rounds):
Minute 1
Max Box Jump Overs for 25 seconds 24/20 inches
Minute 2
6-8 Deadlifts @ 102,5/70
Minute 3
Max Single Dumbbell Box Step Ups 24/20 inches @ 22,5/15
Minute 4
Max Dumbbell Power Snatches for 25 seconds
Every minute for 20 minutes (5 rounds):
Minute 1
Max Box Jump Overs for 25 seconds 24/20 inches
Minute 2
6-8 Deadlifts @ 102,5/70
Minute 3
Max Single Dumbbell Box Step Ups 24/20 inches @ 22,5/15
Minute 4
Max Dumbbell Power Snatches for 25 seconds
Cooldown
Cash-Out
4 rds
– 10 Arch-Rocks
– 30-45 sec Arch-Hold
– 10 Arch-Rocks
– 30-45 sec Arch-Hold
