05. Dec
CrossFit WOD, December 5, 2022
CrossFit – Mon, Dec 5
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="3barbellprep">3. Barbell Prep</h3><p>A)<a target="_blank" href="https://www.youtube.com/watch?v=-ox6lqEY6FI&list=PLvAVwtyBkTrSqXaJBa_DKeBQPMimB-lNT&index=7&ab_channel=MayhemAthlete">Burgener Warm up Snatch</a>- 3-5 reps at each position</p><p>B)<a target="_blank" href="https://www.youtube.com/watch?v=ub0HX7JMQJY&list=PLvAVwtyBkTrSqXaJBa_DKeBQPMimB-lNT&index=14&ab_channel=MayhemAthlete">Skill Transfer Exercises Snatch</a>- 3-5 reps of each movement</p><p>3)<a target="_blank" href="https://www.youtube.com/watch">3x High Hang Snatch + 3x Hang Snatch + 3x Snatch</a></p><h3 id="4movementprepactivationandincreasingheartrateperformafterthestrength"> </h3><p>8Minutes Moving through:<br />250m Row (easy to moderate)<br />8 double dumbbell deadlifts (light)<br />6 double dumbbell hang cleans (light)<br />4 double dumbbell push jerks (light)<br />250m Ski OR 500m Bike (easy to moderate)<br />8 double dumbbell deadlifts (light)<br />6 double dumbbell hang cleans (light)<br />4 double dumbbell push jerks (light)</p>
Snatch (2 Position Snatch (Above Knee + Floor) 2-2-2-2-2
2 Position Snatch @ 60% 1 RM Snatch
2 Position Snatch @ 65% 1 RM Snatch
2 Position Snatch @ 68% 1 RM Snatch
2 Position Snatch @ 70% 1 RM Snatch
2 Position Snatch @ 73-75% 1 RM Snatch)
2 Position Snatch @ 60% 1 RM Snatch
2 Position Snatch @ 65% 1 RM Snatch
2 Position Snatch @ 68% 1 RM Snatch
2 Position Snatch @ 70% 1 RM Snatch
2 Position Snatch @ 73-75% 1 RM Snatch)
Front Squat (1 1/4 Front Squat 3-3-3-3-3
3 1 ¼ Front Squats @ 65% 1 RM Front Squat
3 1 ¼ Front Squats @ 70% 1 RM Front Squat
3 1 ¼ Front Squats @ 75% 1 RM Front Squat
3 1 ¼ Front Squats @ 78% 1 RM Front Squat
3 1 ¼ Front Squats @ 80-85% 1 RM Front Squat)
3 1 ¼ Front Squats @ 65% 1 RM Front Squat
3 1 ¼ Front Squats @ 70% 1 RM Front Squat
3 1 ¼ Front Squats @ 75% 1 RM Front Squat
3 1 ¼ Front Squats @ 78% 1 RM Front Squat
3 1 ¼ Front Squats @ 80-85% 1 RM Front Squat)
hunscker and malone (Time)
<h4>Hunsucker & Malone (Open & QuarterFinals)</h4><p>Masters 35-44<br />5 rounds<br />24 Deadlifts (95/65)<br />18 Hang power cleans (95/65)<br />12 Push jerks (95/65)</p><p>14 min cap</p>