Workout of the Day

CrossFit WOD, February 23, 2023

CrossFit – Thu, Feb 23

Warm up
<h3 id="1crossoversymmetryactivationplushttpswwwyoutubecomwatchvxhxprwitwsyab_channelcrossfitmayhem">1.<a target="_blank" href=";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=";">Mayhem Hip Halo Activation</a><code> </code></h3><h3 id="openandquarterfinals">Open and Quarterfinals</h3><h3 id="3movementprepactivationandincreasingheartrate">3. Movement Prep/Activation and Increasing Heart Rate</h3><p>2-3 Sets<br />1:00 Echo Bike (easy to moderate)<br />10 Front Squat (45/35)<br />10 Push Press (45/35)<br />5 Wall Ball (Light)<br />-Then-<br />Warm Up to Thruster weight.</p>
Lord Farquaad (AMRAP – Reps)
<p>EMOM 6 minutes<br />Odd Minutes: 15 Wall balls (20/14) (10’)<br />Even Minutes: 12/10 Calorie Echo Bike<br />-rest 2 minutes-<br />EMOM 6 minutes<br />Odd Minutes: 10 Thrusters (95/65)<br />Even Minutes: 12/10 Calorie Echo Bike</p>
Hang Power Snatch (1×1)
<p>Take 10 minutes to establish a 3 RM High Hang Power Snatch.</p>
Hang Power Clean (3×10)
<p>3 Sets x 10 High Hang Power Snatch<br /><br />*Build in weight each set.<br />*Rest as needed in between sets.</p>