09. Dec
CrossFit WOD, December 9, 2022
CrossFit – Fri, Dec 9
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="3movementprepactivationandincreasingheartrate">3. Movement Prep/Activation and Increasing Heart Rate</h3><p>3-5 minute bike (start easy and build speed)<br />-into-<br />3 sets:<br />5 inchworms<br />10 air squats<br />-into-<br />3 sets:<br />10/8 Calorie Bike (moderate)<br />5 single arm dumbbell thrusters (each side) (light/moderate)</p><h3 id="4workoutprep"> </h3>
Body by Brian (Time)
<h4>Body By Brian</h4><p>FULL SEND FRIDAY!!<br />21-18-15-12-9 (18-15-12-9-6)<br />Calorie Assault Bike<br />Thrusters (95/65)</p><p>18 min cap</p>
Power Snatch (Power Snatch 3-3-2-2-2
3 Power Snatch @ 60% 1 RM Power Snatch
3 Power Snatch @ 65% 1 RM Power Snatch
2 Power Snatch @ 70% 1 RM Power Snatch
2 Power Snatch @ 73% 1 RM Power Snatch
2 Power Snatch @ 73-75% 1 RM Power Snatch
3 Power Snatch @ 60% 1 RM Power Snatch
3 Power Snatch @ 65% 1 RM Power Snatch
2 Power Snatch @ 70% 1 RM Power Snatch
2 Power Snatch @ 73% 1 RM Power Snatch
2 Power Snatch @ 73-75% 1 RM Power Snatch
Scoring: Load)
Power Clean (Power Clean + Push Jerk 5-4-4-3-3
3 Power Clean + 2 Push Jerk @ 60% 1 RM Power Clean
2 Power Clean + 2 Push Jerk @ 65% 1 RM Power Clean
2 Power Clean + 2 Push Jerk @ 70% 1 RM Power Clean
1 Power Clean + 2 Push Jerk @ 73% 1 RM Power Clean
1 Power Clea)
3 Power Clean + 2 Push Jerk @ 60% 1 RM Power Clean
2 Power Clean + 2 Push Jerk @ 65% 1 RM Power Clean
2 Power Clean + 2 Push Jerk @ 70% 1 RM Power Clean
1 Power Clean + 2 Push Jerk @ 73% 1 RM Power Clean
1 Power Clea)
acc work
<h4>Snatch Pull 5-5-5</h4><p>5 Snatch Pulls @ 85% 1 RM Snatch<br />5 Snatch Pulls @ 85% 1 RM Snatch<br />5 Snatch Pulls @ 85% 1 RM Snatch</p><p>Scoring:<strong>Load</strong></p><p> </p><hr /><h4>Deadlift 5-5-5-5</h4><p>5 Deadlift @ 9/10 RPE<br />5 Deadlift @ 9/10 RPE<br />5 Deadlift @ 9/10 RPE<br />5 Deadlift @ 9/10 RPE</p><p>Scoring:<strong>Load</strong></p>