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23. Dec
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CrossFit WOD, December 23, 2022

CrossFit – Fri, Dec 23

warm up
<h3 id="1crossoversymmetryactivationhttpswwwyoutubecomwatchvy80mrnwkggk">1.<a target="_blank" href="https://www.youtube.com/watch?v=Gn0_1HAkEfE&amp;list=PLNmWOCEX1SUYEV22aBa94WB2Z8Xi2eYGJ&amp;index=57&amp;t=0s&amp;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&amp;feature=youtu.be">Mayhem Hip Halo Activation</a><code> </code></h3><h3 id="3movementprepactivationandincreasingheartrate">3. Movement Prep/Activation and Increasing Heart Rate</h3><p>10minutes moving through<br />15/12 Calorie Bike (build from easy to moderate)<br />20 Box Step Up (10 each leg)<br />:30 Front Rack Hold (start with empty bar and build to workout weight)</p>
O’ Holy night (Time)
<h4>O’ Holy Night<br />20/16 Calorie Bike Erg<br />20 Front Rack Box Step Ups (75/55) (24”/20”)<br />20/16 Calorie Bike Erg<br />20 Back Rack Box Step Up (75/55) (24”/20”)<br />20/16 Calorie Bike Erg<br />20 Front Rack Box Step Ups (75/55) (24”/20”)<br />20/16 Calorie Bike Erg<br /><br />*Sub 15/12 Calorie Assault Bike or 12/10 Calorie Echo Bike for Rx’d if needed</h4><p>16min cap</p>
Power Snatch (Snatch High Pull + Power Snatch Off Blocks 4-4-3-3-3)
<h4>Snatch High Pull + Power Snatch Off Blocks 4-4-3-3-3</h4><p>2 Snatch High Pull + 2 Power Snatch @ 65% 1 RM Power Snatch<br />2 Snatch High Pull + 2 Power Snatch @ 70% 1 RM Power Snatch<br />1 Snatch High Pull + 2 Power Snatch @ 73% 1 RM Power Snatch<br />1 Snatch High Pull + 2 Power Snatch @ 75% 1 RM Power Snatch<br />1 Snatch High Pull + 2 Power Snatch @ 75-80% 1 RM Power Snatch</p><p>Scoring:<strong>Load</strong></p>
Power Clean (Clean Pull + Power Cleans + Push Jerk 4-4-3-3-3)
<h4>Clean Pull + Power Cleans + Push Jerk 4-4-3-3-3</h4><p>1 Clean Pull + 2 Power Cleans + 1 Push Jerk @ 65% 1 RM Power Clean<br />1 Clean Pull + 2 Power Cleans + 1 Push Jerk @ 70% 1 RM Power Clean<br />1 Clean Pull + 1 Power Cleans + 1 Push Jerk @ 75% 1 RM Power Clean<br />1 Clean Pull + 1 Power Cleans + 1 Push Jerk @ 80% 1 RM Power Clean<br />1 Clean Pull + 1 Power Cleans + 1 Push Jerk @ 85-88% 1 RM Power Clean</p><p>Scoring:<strong>Load</strong></p>