27. Feb
CrossFit WOD, February 27, 2023
CrossFit – Mon, Feb 27
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>10minutes moving through:<br />1:00 Row (easy to moderate)<br />25 Single Under<br />10 PVC Pass Through<br />10 Single Arm High Pull (each side) (light to moderate)<br />10 Single Arm Press (each side) (light to moderate)<br />10 Inchworm w/Push Up<br />-Then-<br />Build to Clean and Jerk and Snatch weight.</p>
Chocolate Chip cookie (Checkmark)
<p>5 sets<br />50 Double Unders<br />Odd sets: 10 Clean and Jerks (95/65)<br />Even Sets: 10 Power Snatches (95/65)<br />10 Bar Facing Burpees<br />-Rest 1:00 between sets-<br /> </p><p>Cap of 2:00 each set</p><p>Scale option to meet cap</p><p>5 sets<br />35 Double Unders<br />Odd sets: 10 Clean and Jerks (75/55)<br />Even Sets: 10 Power Snatches (75/55)<br />10 Bar Facing Burpees<br />-Rest 1:00 between sets-</p>
Back Squat (2-4-6-8-10)
<p>2 Back Squat<br />4 Back Squat<br />6 Back Squat<br />8 Back Squat<br />10 Back Squat<br /><br />*These will be ascending reps AND ascending weight.<br />*In between sets perform 5 Seated Box Jumps.<br />*Keep track of your weights as you will be seeing this rep scheme frequently.</p>
Accessory work
<p>3 High Hang Muscle Snatch @ 5/10 RPE<br />3 High Hang Muscle Snatch @ 5/10 RPE<br />2 High Hang Muscle Snatch @ 6/10 RPE<br />2 High Hang Muscle Snatch @ 6/10 RPE<br />1 High Hang Muscle Snatch @ 7/10 RPE<br />*Rest 2 Minutes between sets.</p><p> </p><p>Take 10 minutes to establish a 3RM Overhead Squat.</p><p> </p><p>1 Snatch Deadlift + 1 Hang Power Snatch + 1 Power Snatch + 1 Snatch @ 5/10 RPE<br />1 Snatch Deadlift + 1 Hang Power Snatch + 1 Power Snatch + 1 Snatch @ 6/10 RPE<br />1 Snatch Deadlift + 1 Hang Power Snatch + 1 Power Snatch + 1 Snatch @ 6.5/10 RPE<br />1 Snatch Deadlift + 1 Hang Power Snatch + 1 Power Snatch + 1 Snatch @ 7/10 RPE<br />1 Snatch Deadlift + 1 Hang Power Snatch + 1 Power Snatch + 1 Snatch @ 7.5/10 RPE<br /><br />*These will be all touch and go! No dropping the barbell.</p>