16. Dec
CrossFit WOD, December 16, 2022
CrossFit – Fri, Dec 16
warm up
<h3 id="1crossoversymmetryactivationhttpswwwyoutubecomwatchvy80mrnwkggk">1.<a target="_blank" href="https://www.youtube.com/watch?v=Gn0_1HAkEfE&list=PLNmWOCEX1SUYEV22aBa94WB2Z8Xi2eYGJ&index=57&t=0s&ab_channel=CrossFitMayhem">Banded 7s</a>- perform 7 reps of each movement</h3><h3 id="2mayhemhiphaloactivationhttpswwwyoutubecomwatchvnfabdabj310featureyoutube">2.<a target="_blank" href="https://www.youtube.com/watch?v=NfAbdabJ310&feature=youtu.be">Mayhem Hip Halo Activation</a><code> </code></h3><h3 id="3movementprepactivationandincreasingheartrate">3. Movement Prep/Activation and Increasing Heart Rate</h3><p>10-15 minutes moving through:<br />12/10 Calorie Echo Bike (moderate)<br />8 Single Arm Dumbbell push Press (each side) (light/moderate)<br />8 Hanging Scap Retractions, 4 Kip to Swing, 2 Strict Pull Ups<br />8 Russian Kettlebell Swings (Heavy)<br />8 Single Arm Dumbbell High Pull (each side) (Moderate)<br />-Then-<br />Warm Up to weight and practice Butterfly Pull Ups.</p>
Arctic Puffi (Time)
<h4>Arctic Puffin<br />5 Rounds<br />15 Push Jerks (95/65)<br />12 Chest to Bar Pull Ups<br />9 Sumo Deadlift High Pulls (95/65)</h4><p>10 min cap</p>
Power Snatch (Power Snatch 5×3
3 Power Snatch @ 65% 1 RM Snatch
3 Power Snatch @ 68% 1 RM Snatch
3 Power Snatch @ 70% 1 RM Snatch
3 Power Snatch @ 73% 1 RM Snatch
3 Power Snatch @ 75-78% 1 RM Snatch
3 Power Snatch @ 65% 1 RM Snatch
3 Power Snatch @ 68% 1 RM Snatch
3 Power Snatch @ 70% 1 RM Snatch
3 Power Snatch @ 73% 1 RM Snatch
3 Power Snatch @ 75-78% 1 RM Snatch
Scoring: Load)
Power Clean (Power Clean + Push Jerk 4-4-3-3-3
2 Power Clean + 2 Push Jerk @ 68% 1 RM Clean and Jerk
2 Power Clean + 2 Push Jerk @ 70% 1 RM Clean and Jerk
2 Power Clean + 1 Push Jerk @ 70% 1 RM Clean and Jerk
2 Power Clean + 1 Push Jerk @ 73% 1 RM Clean)
2 Power Clean + 2 Push Jerk @ 68% 1 RM Clean and Jerk
2 Power Clean + 2 Push Jerk @ 70% 1 RM Clean and Jerk
2 Power Clean + 1 Push Jerk @ 70% 1 RM Clean and Jerk
2 Power Clean + 1 Push Jerk @ 73% 1 RM Clean)
accessory work
<p>For time:<br />5 Rope Climbs [20 ft]<br />4 Legless Rope Climbs [15ft]<br />3 Rope Climbs [20 ft]<br />2 Legless Rope Climbs [15ft]<br />1 Rope Climb [20 ft]</p><p> </p><h4>Snatch Pull 3×4</h4><p>4 Snatch Pulls @ 95% 1 RM Snatch<br />4 Snatch Pulls @ 98% 1 RM Snatch<br />4 Snatch Pulls @ 98% 1 RM Snatch</p><p>Scoring:<strong>Load</strong></p>