02. Dec
CrossFit WOD, December 2, 2022
12-2-22
Warm-up
Metcon (Time)
Kalua pork
Kalua Pork
5 Rounds
10 Lateral Burpee Over Bar
5 Power Clean (165/115)
10 min cap
5 Rounds
10 Lateral Burpee Over Bar
5 Power Clean (165/115)
10 min cap
Power Snatch (5 x 3 )
Power Snatch 5×3
3 Power Snatch @ 55% 1 RM Power Snatch
3 Power Snatch @ 60% 1 RM Power Snatch
3 Power Snatch @ 65% 1 RM Power Snatch
3 Power Snatch @ 70% 1 RM Power Snatch
3 Power Snatch @ 70-73% 1 RM Power Snatch
3 Power Snatch @ 55% 1 RM Power Snatch
3 Power Snatch @ 60% 1 RM Power Snatch
3 Power Snatch @ 65% 1 RM Power Snatch
3 Power Snatch @ 70% 1 RM Power Snatch
3 Power Snatch @ 70-73% 1 RM Power Snatch
Scoring: Load
Snatch Pull (3 x 5 )
Snatch Pull 3×5
5 Snatch Pulls @ 80% 1 RM Snatch
5 Snatch Pulls @ 83% 1 RM Snatch
5 Snatch Pulls @ 85% 1 RM Snatch
5 Snatch Pulls @ 80% 1 RM Snatch
5 Snatch Pulls @ 83% 1 RM Snatch
5 Snatch Pulls @ 85% 1 RM Snatch
Scoring: Load
Accessory Work
Haupai Pie (SemiFinals & Games)
Masters 35-44
2 Sets:
50 GHD Sit Ups
50 Toes to bar
-rest 5 minutes b/t sets-
Masters 35-44
2 Sets:
50 GHD Sit Ups
50 Toes to bar
-rest 5 minutes b/t sets-
2. Mayhem Hip Halo Activation
3. Movement Prep/Activation and Increasing Heart Rate
3 Sets
12/10 Calorie Echo Bike (moderate)
8 Up Downs, 4 Half Bottom Burpees
12 Lateral Hop Over Bar
8 Single Arm High Pull (each side) (Light/Moderate)
-Then-
Build to Power Clean weight.