Workout of the Day

CrossFit WOD, August 23, 2022

8-23-22

Warm-up
1. Banded 7s – perform 7 reps of each movement

2. Movement Prep/Activation and Increasing Heart Rate – (After the lifting)
2 Sets
1:00 Bike (Assault or Echo) (Moderate)
10 Inchworm w/Push Up
10 Hang Dumbbell Snatch (Light-Moderate)

Metcon (Time)
Hawaiian Pizza
16:00-40:00

6 sets (1 Set Every 4 minutes)
21/16 Calorie Assault Bike (OR 17/14 Calorie Echo Bike)
9 Devil Press (2×50/35)

Scoring: Time

Time Cap each set: 3 min

Metcon (Checkmark)
Mayhem Gymnastics

12 minute EMOM

odd minute: 4 Rig Around the Worlds [right/left = 2 reps] even minute: 8 Alternating Leg Kipping Toes To Bar

Scoring: Checkbox

Accessory Work
Snatch Push Press + Snatch Balance 4-4-3-3
2 Snatch Push Press + 2 Snatch Balance @ 65%
2 Snatch Push Press + 2 Snatch Balance @ 65%
2 Snatch Push Press + 1 Snatch Balance @ 70%
2 Snatch Push Press + 1 Snatch Balance @ 70%

* Based off of 1RM Snatch.

Scoring: Load

High Hang Snatch 3-3-2-2-2
3 Hang Snatch @ 60%
3 Hang Snatch@ 65%
2 Hang Snatch @ 70%
2 Hang Snatch @ 75%
2 Hang Snatch @ 75%

* Base off of 1RM Snatch

Scoring: Load

10 Second Tempo Snatch Deadlift (ascent AND descent) 5×1
One 10 Second Tempo Snatch Deadlift (ascent AND descent) @ 6.5/10 RPE
One 10 Second Tempo Snatch Deadlift (ascent AND descent) @ 6.5/10 RPE
One 10 Second Tempo Snatch Deadlift (ascent AND descent) @ 6.5/10 RPE
One 10 Second Tempo Snatch Deadlift (ascent AND descent) @ 6.5/10 RPE
One 10 Second Tempo Snatch Deadlift (ascent AND descent) @ 6.5/10 RPE

Scoring: Load