20. Feb
CrossFit WOD, February 20, 2023
CrossFit – Mon, Feb 20
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 Sets<br />1:00 Row (moderate)<br />15 Single Unders<br />15 Double Unders</p>
Shrek (Time)
<p>5 rounds<br />250m Row<br />25 Double Unders (MUST Be unbroken)<br />25 Single Unders (MUST Be unbroken)<br /> </p><p>Time cap 12:00</p>
Snatch (3-2-1-1-1)
<p>3 Power Snatch @ 5/10 RPE<br />2 Power Snatch @ 6/10 RPE<br />1 Power Snatch @ 6.5/10 RPE<br />1 Power Snatch @ 7/10 RPE<br />1 Power Snatch @ 7.5/10 RPE<br /><br />*These will be all touch and go! No dropping the barbell.</p>
Back Squat (4×3)
<p>3 Back Squat @ 70-75% 1 RM Back Squat<br />3 Back Squat @ 70-75% 1 RM Back Squat<br />3 Back Squat @ 70-75% 1 RM Back Squat<br />3 Back Squat @ 70-75% 1 RM Back Squat</p>
Accessory work
<p>27-21-15-9<br />Front Squats (95/65)<br />Toes to bar<br />-Rest 3 minutes-<br />27-21-15-9<br />Shoulder to Overhead (95/65)<br />11-9-7-5<br />Bar Muscle Ups<br /> </p>