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30. Dec
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CrossFit WOD, December 30, 2022

CrossFit – Fri, Dec 30

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="3barbellprep">3. Barbell Prep</h3><p><a target="_blank" href="https://www.youtube.com/watch?v=-ox6lqEY6FI&amp;list=PLvAVwtyBkTrSqXaJBa_DKeBQPMimB-lNT&amp;index=7&amp;ab_channel=MayhemAthlete">Burgener Warm up Snatch</a>: 3-5 reps at each movement<br /><a target="_blank" href="https://www.youtube.com/watch?v=ub0HX7JMQJY&amp;list=PLvAVwtyBkTrSqXaJBa_DKeBQPMimB-lNT&amp;index=14&amp;ab_channel=MayhemAthlete">Coach B Coaching Skill Transfer Exercises Snatch</a>: 3-5 reps at each movement<br /><a target="_blank" href="https://www.youtube.com/watch?v=jtoDGkvw7ss&amp;list=PLvAVwtyBkTrSqXaJBa_DKeBQPMimB-lNT&amp;index=5&amp;ab_channel=MayhemAthlete">3x High Hang Snatch + 3x Hang Snatch + 3x Snatch</a></p><h3 id="4movementprepactivationandincreasingheartrate">4. Movement Prep/Activation and Increasing Heart Rate</h3><p>3-4 Sets<br />0:30 Row (easy to moderate)<br />0:30 Bike (easy to moderate)<br />1-2 Squat Snatch (start light and build)<br />3-4 Power Clean and Jerks (start light and build)<br />40 Single Under<br />-Then-<br />Warm Up to Snatch and Clean and Jerk weight.</p>
the final countdown (AMRAP – Rounds and Reps)
<h4>“The Final Countdown<br />AMRAP 12 Minutes<br />1 Squat Snatch (155/105)<br />3 Clean and Jerks (155/105)<br />30 Double Unders</h4>
Power Snatch (3-2-1-1-1)
<h4>Power Snatch 3-2-1-1-1</h4><p>3 Power Snatch @ 65% 1 RM Power Snatch<br />2 Power Snatch @ 70% 1 RM Power Snatch<br />1 Power Snatch @ 75% 1 RM Power Snatch<br />1 Power Snatch @ 80% 1 RM Power Snatch<br />1 Power Snatch @ 85+% 1 RM Power Snatch</p><p>Scoring:<strong>Load</strong></p>
Power Clean (4-2-2-2-2-2)
<h4>Power Clean + Push Jerk 4-2-2-2-2-2</h4><p>2 Power Clean + 2 Push Jerk @ 65% 1 RM Power Clean<br />1 Power Clean + 1 Push Jerk @ 70% 1 RM Power Clean<br />1 Power Clean + 1 Push Jerk @ 75% 1 RM Power Clean<br />1 Power Clean + 1 Push Jerk @ 80% 1 RM Power Clean<br />1 Power Clean + 1 Push Jerk @ 85+% 1 RM Power Clean</p><p>Scoring:<strong>Load</strong></p>
accessory work
<p>50’ Back Rack Walking Lunge (185/125)<br />25 GHD Sit Ups<br />50’ Back Rack Walking Lunge (185/125)<br /><br />-rest 0:90-<br /><br />25 GHD Sit Ups<br />50’ Back Rack Walking Lunge (185/125)<br />25 GHD Sit Ups<br /><br />-rest 0:90-<br /><br />50’ Back Rack Walking Lunge (185/125)<br />25 GHD Sit Ups<br />50’ Back Rack Walking Lunge (185/125)</p>