06. Dec
CrossFit WOD, December 6, 2022
CrossFit – Tue, Dec 6
warm up
<h3 id="1crossoversymmetryactivationplushttpswwwyoutubecomwatchvxhxprwitwsyab_channelcrossfitmayhem">1.<a target="_blank" href=" 7s</a>- perform 7 reps of each movement</h3><h3 id="2mayhemhiphaloactivationhttpswwwyoutubecomwatchvnfabdabj310featureyoutube">2.<a target="_blank" href=" Hip Halo Activation</a><code> </code></h3><h3 id="3abarbellprep">3a. Barbell Prep</h3><p><a target="_blank" href=" Warm Up Clean</a><br /><a target="_blank" href=" Squat Skill Transfer Exercises</a><br /><a target="_blank" href=" High Hang Clean + 3x Hang Clean + 3x Clean</a></p><p>2 Sets<br />6 Shuttle Runs (25’ = 1 rep) (easy to moderate pace) – practice transition and hand/feet placement<br />6 V Ups, 6 Sit Ups<br />1:00 Row(moderate)<br />3-6 strict pull ups, 1 halfway rope climb</p>
Clean (2 Position Clean (Above Knee + Floor) + Jerk 4-4-3-3-3
2 Position Clean (Above Knee + Floor) + 2 Jerk @ 65% 1 RM Clean and Jerk
2 Position Clean (Above Knee + Floor) + 2 Jerk @ 65% 1 RM Clean and Jerk
2 Position Clean (Above Knee + Floor) + 1 Jerk @ )
2 Position Clean (Above Knee + Floor) + 2 Jerk @ 65% 1 RM Clean and Jerk
2 Position Clean (Above Knee + Floor) + 2 Jerk @ 65% 1 RM Clean and Jerk
2 Position Clean (Above Knee + Floor) + 1 Jerk @ )
metcon (Time)
<p>Masters 35-44<br />6 Sets (1 set every 2:30)<br />16 Shuttle Runs (25ft)<br />20 GHD Sit Ups<br />-Rest 5 minutes-<br />6 Sets (1 set every 2:30)<br />20/16 Calorie Row<br />4 Rope Climbs</p><p>cap 2:15 per round</p>
acc work
Deficit Clean Pull @ 2" Deficit 5-5-5-5-5
5 Clean Pulls @ 2” Deficit @ 85% 1 RM Clean
5 Clean Pulls @ 2” Deficit @ 85% 1 RM Clean
5 Clean Pulls @ 2” Deficit @ 85% 1 RM Clean
5 Clean Pulls @ 2” Deficit @ 90% 1 RM Clean
5 Clean Pulls @ 2” Deficit @ 90% 1 RM Clean
5 Clean Pulls @ 2” Deficit @ 85% 1 RM Clean
5 Clean Pulls @ 2” Deficit @ 85% 1 RM Clean
5 Clean Pulls @ 2” Deficit @ 85% 1 RM Clean
5 Clean Pulls @ 2” Deficit @ 90% 1 RM Clean
5 Clean Pulls @ 2” Deficit @ 90% 1 RM Clean
Push Press + Push Jerk 6-5-4-4-4
3 Push Press + 3 Push Jerk @ 60% 1 RM Push Press
3 Push Press + 2 Push Jerk @ 65% 1 RM Push Press
2 Push Press + 2 Push Jerk @ 68% 1 RM Push Press
2 Push Press + 2 Push Jerk @ 70% 1 RM Push Press
2 Push Press + 2 Push Jerk @ 73-75% 1 RM Push Press
Scoring: Load